Warm-up Drills (10.01.2012)
Burgener Drill x 2 Rounds
2 rounds for Quality
5 x Deadhang Chin-ups
10 x Hand Release Push-ups
15 x Wall Squats
-Individual Mobility Drills (5 to 8 Minutes)
‘’Back Squat 1-1-1-1-1’’ (10.01.2012)
Warm-up as needed (3 sets of 3-5 reps, each progressively heavier) before working up to a new 1-Rep maximum personal record Back Squat.
Back Squat 1-1-1-1-1
Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet
Complete 10 Rounds of the following for time, where each round is against a 2:00 running clock:
10 x Pull-ups
10 x Air Squats
10 x Clapping Push-ups
10 x KB Swings (32/24kg)
Notes: Each round is against a 2:00 Running Clock (This WOD is 20:00 in total length). Any time left on the clock after each Round's workload is complete is earned rest time... Today it truly pays to be a winner.
Athletes may go a full 10 Rounds, but this is a survival of the fittest format of training where only those that make the cutoff time will proceed.
Scaling: 5 Rounds for time as a traditional time priority CF WOD.
CrossFit Endurance WOD (10.01.2012)
''10 x Maximum Wattage Holds''
Bike: 10 Rounds of
1:00 (holding bodyweight for wattage) x :10 (maximum wattage)
Rest x 2:00
C2: 10 Rounds of
1:00 (holding bodyweight for wattage) x 8 Strokes (maximum wattage)
Rest x 2:00
Notes: Those that Swim or Run during their CrossFit Endurance WODs may indulge in their choice of Biking or Rowing for today's training evolution. The training tools for these particular sports are capable of measuring, recording, and displaying very accurate wattage data.
Post maximum wattage, bodyweight, and maximum wattage divided by bodyweight to comments.