Wednesday 140709


“Set your goals high, and don’t stop till you get there.” -Bo Jackson

Dynamic Warm-Up-Mobility
Prepare for…

Strength: Weighted Pull Up 2-2-2-2-2* Scale , work Decentrict 4 sec drop

WOD: Sprint Workout (Compliments NCLabs)
4 sets of 50 meters (1 minute rest between sets)
3 sets of 100 meters (90 seconds rest between sets)
2 sets of 200 meters (2 minute rest between sets)
1 set of 400 meters easy walk/slow jog for recovery & prep for the final 400 yards
1 set of 400 meters max effort

Workout Details: The goal of this workout is the final 400 meters. This 400m will be a max effort. The 400m is a CrossFit benchmark. We will be using the early sets as speed preparation. If performed properly this workout will be exhausting.

*Cash out 4x 7 GHD Situps 7 Back extensions with a friend

**Team Cool down Coaches choice Static or PNF Stretching 5-10mim

Competitors or athletes wanting to improve your Fitness level
Do  Strength  and WOD  then: 

Rest recover 7-10 min then:

Skill-3 “RNFT” of:
45-60 sec Hand stand hold *nose to wall
“ME “L sit hold
Hand Stand walk down green
10 min amrap
1 Thruster 135/95
1 C2B pull-ups 
2 Thrusters
2 C2B pull-ups 
3..3..4..4 etc. 

*Row for 4 minutes at 65-75% – 10 Minutes of Mobility


As Many Rounds As Possible in 15:00
10 Thrusters #75/55
10 Pull Ups

Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills
Bike Skills & Drills
Run Skills & Drills
Row Skills & Drills

3-5 hours later or before

Run (TUE): Repeat 800m, recover 3:1 until form/pace deteriorates

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