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04.18.2014

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DSC_0001Warm-up Drills
I. Speed Rope Freestyle
6 Rounds (:45 work x :15 rest)
II. 3 Rounds of
Max Reps or 8-8-8 x
Pull-ups (Overhand/Normal Width)
Max Reps or 8-8-8 x
Push-ups (Chest to Deck/Lockout:ROM)
8-8-8 x American KB Swings (24/16kg)
III. Mobility

Notes: Freestyle means exactly that, Single/Double/Triple-unders, Boxer Shuffle, Double-Taps, any/all oldschool or preschool jumprope footwork is game on. Work steady and attempt to complete each work interval with as few trip-ups as possible. 8 reps today as well for the three Rounds of bodytweight movements; KB Swings are 8 well executed repetitions with the first being initiated by the Counter-Swing method.

Impact/Focus: Olympic Lift 1RM
Warm-up as necessary before working up to and establishing a one repetition maximum Olympic Lift: Clean & Jerk or Snatch

I. Clean & Jerk 1-1-1-1-1RM
II. Snatch 1-1-1-1-1RM

Post sets/reps/loads to comments.

“Limitless Fran”
I. Complete as many rounds/reps as possible in 10:00
5 x Unbroken L-sit C2B Pull-up
8 x Unbroken KB Thrusters (32/24kg)

II. Complete as many rounds/reps as possible in 10:00
5 x C2B Pull-up
10 x Knees-2-Elbows
8 x DB Thrusters (50/35lbs)

III. Complete as many rounds/reps as possible in 10:00
5 x Scaled Pull-up
10 x Laying Leg Raise w/ Hip Lift (:01 hold @ top)
8 x Medicine Ball Thrusters (40/20lbs)

Notes: Medicine Ball Thrusters are simply a Wallball with no ballistic object release; use the Black Slammers for these today. Spoiler Alert… ‘Limitless’ is a title that will stipulate control/static holds during the normal ‘named’ training evolutions everyone is familiar with by now (ie Fran,etc). Thrusters should include a :01 pause at Lockout and while in the Hole (active posterior chain).

Skill Development: Inversion Conditioning
Work through the following skill sets/training options.
I. Wheelbarrels, Wallwalks, Kick to Wall, Kick to Handstand, Handstand Walking
II. Handstand Push-ups/Stinkbugs (negatives, deficit, joint track)
III. Handstand support on Rings/Paralettes/DB’s etc. (creativity vs longevity)

Notes: The above levels are not necessarily exclusive as far as selection and participation, proficient CrossFitters are encouraged to mill about smartly and enjoy the process of learning through uniquely challenging movement progressions.

Post scores to comments.

Samy Daghir

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