MAX EFFORT MONDAY

Mobility WOD-Fixing the Front Rack Position

(A) Front Squat 3-3-3-3-3
*Pause in bottom of FS for 3sec

(B) 5 Rnds (Work/Recover 1:1)
30 Unbroken Double Unders
MAX Effort Unbroken Thrusters 155/105
Note: If you can't do Double Unders, then learn how, but today your sprinting a Half Gasser. IF YOU CAN DO DUs BUT NOT 30, THEN CHOOSE EITHER 20 OR 10.
**You MUST pick the bar up within 10sec of finishing your DU or run.
***If you are incomplete with your DU on any round, move straight to Thrusters & make up missed reps in Burpees at end.

Saturday Make Up Day

Come in & work Skills or catch up on a missed strength session from last cycle.

3-2-1 GO

Mobility WOD-Overhead Wrist Dysfunction

(A) Full Snatch (12min)
*Take 12min to Build to a Heavy Single
**THEN Take 75% of that & perform 2reps every 20sec with 10sec Rest for 12 rounds (Think Tabata)

(B) One Round Not For Time
15 Hang Power Snatch 62/45
15 Strict Pullups
15 Hang Squat Clean 62/45

(C) 5 x 100m Sprints on the minute

14/6/2012

Mobility WOD-Squat Preparation

(A) Back Squat 20rep (Use 20.5kg less than 5rm)

(B) 3Rnds
10 KB Snatch 24/16 (Alternate)
1/2 Gasser
10 TTB

5min Recovery

"Burner" 4 Rnds
10 Wall Ball 11/9ft & 9/6kg
10 Box Jumps 24/20
10 KB Swing 24/16

STOLEN FROM CROSSFIT NEW ENGLAND.
This WOD is what I call a Burner. Burners are all out efforts and one of the best ways to build metcon quickly. Burners should work fast cycle times and no transitions. "Helen" and "Christine" are examples of some longer, but well programmed Burners.
Here is what burners should like:
-Straight sets - if you are breaking or stopping you are not achieving the desired goal. Shorten up the reps or lighten the load.
-Light Weight - if you are thinking about the weight you're not trying to increase cycle time.
-Short time domain - 2 to 6 minutes. We don't exercise in one energetic pathway, but we are trying to max out the Glycolytic Pathway. Think about a max effort 800m Run.
-No Pre WOD Stress - These are wods that you should be able to jump into without a lot of physical or emotional preparation.
-NO DOMS - there should not be any excessive soreness from properly programmed Burners. We are looking to build you up with these not break you down in anyway. For that reason I wouldn't classify "Fran" as a Burner.

13/6/2012

Mobility WOD-Better Pulling For Deadlifts

5 Rounds For Time:

400 Meter Run
1 Rope Climb
5 Deadlift 120/90
1 Rope Climb