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Tuesday August 18, 2009

Warm-up

Internal/external rotation

Arm circles

PVC pipe figure 8's

PVC pipe pass through

Inch Worm

Skill Work

PVC pipe push press

WOD

PushPress 5, 5, 3, 3, 1, 1, 1

http://media.crossfit.com/cf-video/cfj-nov-05/push-press.wmv

Endurance

3+ Hours After CrossFit Main Site WOD

Choose ONE of The Following Sports:

Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y

Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.

Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries

C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

FOUL if you slow more than indicated.

FOUL: 3 minute isometric squat... In the bottom position iliac crest in line with patella. BELOW PARALLEL! If you need to come up stop timer and reset once you get back into position.

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