Thrash Session 13July2012

So today are the CrossFit Games and I just want to say that I am stoked to be going to the event tomorrow. I can’t wait to see these amazing athletes kill it. I am so excited by the first event. Finally adding an event or a few events that I believe are important to testing overall fitness. I think that they should have WOD’s in the Open’s are Regionals with some more running/rowing involved. Not necessarily distance but a WOD with a mile in it or 400-800m sprints which we see in WOD’s all the time. Anyways, I look forward to watching the best complete and hopefully can be amongst them in the next few years to come.

Warm Up

800m Run or 800m Row

D.R.O.M.S

2 rounds
25 yard high knee
25 yard lunge w/pvc pipe overhead
25 yard burpee long jump
25 yard karoke or tapioca
10 PVC Pipe Pass Throughs
10 Overhead Squats
10 Push Ups
5 Pull Ups
15 Sit Ups

Burgener Warm Up

Weight Training: Shoulder Press
7X5X5X3X1
Mark Ripptoe on the Press
Work Out:

12 min AMRAP

5 Zero Count Burpee
7 Hang Cleans
9 Toes to Bar

Skill Work: L Sit
Gibson Athletics L-Sit Progression
5 rounds of Max Effort L Sit Hold. If you are unable to do L sits then progress them like ..

Cool Down:
400m Run
Static Stretching
Roll out with a foam roller and lacrosse ball
Ice down your sore joints

Scaling:
Operator ( 155lb Cleans men/ 115lb Cleans)
Level 4 (Prescribed) (135lb Cleans men, 100lb Cleans women)
Level 3 (Intermediate) (115lb Clean men/ 85lb clean women)
Level 2 (Progressing) (115lb Clean men/ 60lb clean women)
Level 1 (Beginner) (Comfortable weight cleans)

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