Warm-up Drills (09.18.2012)
3:00 x Speed Rope
9 Fundamentals x 5 reps each
5-8 minutes Individual Mobility
''The 9 Fundamental Circles of Hell'' (09.18.2012)
There are 9 total rounds in this WOD, all of which begin with 9 Medicine Ball Cleans (20lbs). Each round beyond the first adds another CrossFit Fundamental Movement x 9 reps, so round two has Med Ball Cleans x 9 and Push Jerk x 9 for a total of 18 reps. Scale loads as necessary, and as always safety is paramount.
The order of movements added each round is as follows:
Medicine Ball Cleans (20lbs)
Push Jerk (65lbs)
Overhead Squat (65lbs)
Sumo Deadlift High-Pull (95lbs)
Push Press (65lbs)
Front Squat (65lbs)
Post times to comments.
Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet
Skill Development (09.18.2012)
Cumulative 1-2:00 of L-sit/V-sit on Paralettes or Rings
CrossFit Endurance WOD (09.18.2012)
Swim, Bike, Run, or Row (C2)
3 Rounds of
3:00 on x 3:00 rest
Post distances to comments.