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Warm-up Drills
I. Run 400m
II. 2 Rounds of
20ft Duck walk
20ft Bear crawl
20ft Crab walk
20ft Forward rolls
20ft Lateral lunges
20ft Inch worms
III. Mobility

Impact/Focus: Box Jumps
5 sets of 3-5 reps each working up to no more than 75% of your personal height record from last week.

Notes: Step down to a complete position reset for each repetition, the idea is not to rapid fire as CrossFitters traditionally do if testing work capacity as opposed to working with various heights/depths and jump confidence.

Post results to comments.

“Goodbye Horses”
For time
Run 400m
10 Rounds of
5-4-3-2-1-5-4-3-2-1 x Front Squat (1-1.25xBW)
10-9-8-7-6-5-4-3-2-1 x Box Jumps (28/24”)
Run 400m
10 Rounds of
5-4-3-2-1-5-4-3-2-1 x Deadlift (1.5-2xBW)
10-9-8-7-6-5-4-3-2-1 x Toes-2-Bar/K2E
Run 400m

Post results to comments.

Skill Development
Mobilize while recovering (emphasis on lower body mobility/MFR focusing on calf, soleus, achilles, ITB, Hip Flexors, and of course those screaming Hammies, Glutes, and Quads).

Samy Daghir

6 thoughts on “12.20.2012”

  1. “Goodbye Horses”
    Front squat 75#
    Deadlifted 155#
    Supplemented the run w 500 meter row
    Whole workout completed minus the last row due to time
    Time= 24:45


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