Warm-up Drills (10.02.2012)
''Burgener Drill'' (2Rnds/PVC)
2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
-Individual Mobility Drills (5 to 8 Minutes)
‘’Deadlift 3-3-3+’’ (10.02.2012)
Work through the following sets of Deadlift using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial three.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%
Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet
‘’Running J.T.’’ (10.02.2012)
21 x HSPU
21 x Ring Dips
21 x Pushups
15 x HSPU
15 x Ring Dips
15 x Pushups
9 x HSPU
9 x Ring Dips
9 x Pushups
Post times/scaling of movements to comments.
Skill Development (10.03.2012)
21-15-9 of the following
L-sit (Cumulative seconds)
CrossFit Endurance WOD (10.02.2012)
Use a Weighted Vest or Ruck.
Swim: 10lbs vest or weight, 3x(50m/y + 100m/y + 200m/y)
Bike: 30lbs vest 3x( 1/2mile + 1 mile+ 2 mile)
Run: 20lbs vest 3x( 200m + 400m+ 600m)
C2: 20lbs vest 3x( 250m +500m+ 700m)
Rest the exact time it takes you to do each interval in each set.
EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
Post times to comments.