10/12/2010

Strength
Squat - Deload
5 @60% - 5 @65% - 5 @70%

WOD Max Rounds in 7 min
7 Thrusters 40/30
7 KTE

Rest 3 min

Max Rounds in 7 min
7 SDHP 40/30
7 Burpees

Stabilization
Turkish Get ups 3 sets Max reps (Go Heavy)

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TOP DOG 2

With TOP DOG this year including Individuals, Teams & Masters we have had to find a bigger space to accomodate everything. The day will be split over 2 locations. We are fortunate to have a great location just a few hundred metres from or Box. Jamison Park Netball complex will be a great area to showcase CrossFit.

The Address is; Cnr of Batt St & York Rd South Penrith

I have outlined a timeline below. Im still finalising some heats so just use this as a guide at this stage.

Registration - 7.30am-8.30am

WOD #1 9-11am
Masters
Teams
Scaled
Rxd

WOD #2 11-12.30pm
Masters
Teams
Scaled
Rxd

12.30-1pm Break
Pack up tents etc and walk to CFP Box (300m)

1- Finish (Approx 2.30pm)
Team WOD #3
Masters WOD #3
Scaled "Top 5 Shoot out"
Rxd "Top 5 Shoot out"

Presentations

This will be a full day of competition, but I'm confident of sticking to the schedule with everyone's co operation. The Masters & Teams will do 3 WOD's each & the lowest ranked Athlete & Team will be Crowned the winners.
In the Scaled & Rxd division, there will be 3 scoring opportunities with a cut to get the final 5. These athletes will also be scored & ranked in the same manner as the Masters & Teams. We have a good mix of elements to test on the day and I'm sure everyone will have fun. We see TOP DOG as an "unoficial ticket" to the world CrossFit Games as 50% of the athletes that made the podium last year ended up competing in Carson City Los Angles.
WHO WILL BE TOP DOG 2K10?

Rest Day

For those Coming in to CFP

Strength
Push Press
5-3-3

Jerk
3-1-1

WOD AMRAP 15min
7 Push Press 60/40 (40/30)
14 Ring Push Ups
21 Double Unders

Stabilization
4 X 5 Bar roll outs

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8/12/2010

Skills
Catch a missed Strength session
OR
Work Skills

WOD
On a 4 minute clock each round x 4 rounds:

Run 400m
21 KB swings(24/16)
12 T2B

The faster you go, the more rest you get. If you don't finish a round within 4 minutes just start the next one with no rest.

Stabilization
3 Sets of 10 Prisoner Stand Ups (eyes shut)

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7/12/2010

Strength
Snatch Grip Deadlift (Hook Grip a MUST)
5-5-5

WOD
10 Hang Power Snatch 50/35
1 Round of Cindy
9 Hang Power Snatch
1 Round of Cindy
8 Hang Power Snatch
1 Round of Cindy
7 Hang Power Snatch
1 Round of Cindy
6 Hang Power Snatch
1 Round of Cindy
5 Hang Power Snatch

Stabilization
3 x 15 OHS with Med Ball

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