Concept 2 – functional drills

Warmup:  Slides

                ¼; ½; full slide.  Row paddling at 22 for 5 minutes.

10 x 500m (28-30) / 2 min easy

Row ten 500 meter pieces. Row for two minutes at light pressure between each 500.

 

Crossfit Saturday April 30^th, 2011

Endurance:  ROM drills

Warmup: 30 squats – 20 burpees – 20 mountain climbers – 20 situps

Working capacity:

OPTION A /OPTION B (HALF THE REPS & RUNNING)/OPTION C (1/3^RD THE REPS)                                                                                                             

For time:

Run 2 laps around bldg.

30 jumping split squat (back knee must touch ground)

30 push ups

30  Sit ups

Run 2 laps around bldg.

25 CTB pull ups (chest to bar)

200 m overhead walking lunge (pvc) (outside)

25 burpee

Run 2 laps around bldg..

20 squats with dumbells

20 thrusters with dumbells

20 clean w/ball or dumbells

Work Capacity:  5 Rounds for time:

• 30 x Hand Release Push-ups
• 30 x KB Swings (55#)
• Run 482M (1 building run) sub row 500m