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Wednesday August 12, 2009

Warm-up:

Today's warm up will be skill work as a group. We will spend a few minutes reviewing/drilling the critical components of each of the three lifts (PVC pipe deadlifts, Med-ball cleans, and proper bench press positioning). You will then have 10 minutes to warm up to your WOD weights prior to 3,2,1, GO.....

WOD:

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time. If three bars are an issue use dumbell, sandbags, stongman stones or any combination of weighted objects.

How to scale "Linda"

Either Scale the weight back and/or Drop the sets doing 10-8-6-4-2 with the rx’d weights.

"Linda" video link: http://media.crossfit.com/cf-video/CrossFitNY_GillianVsLinda.wmv

Endurance:

3+ hours pre/post main WOD

Choose One of the Following Sports:

Swim: 3x(50m/y + 100m/y + 200m/y)

Bike: 3x( 1/2mile + 1 mile+ 2 mile)

Run: 3x( 200m + 400m+ 600m)

C2: 3x( 250m +500m+ 700m)

The work/rest ration is 1:1. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

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