THURSDAY 111006 WOD

El squat es sin duda alguna el ejercicio más importante en CrossFit.

Warm-up

3 Rounds

15 unbroken reps 10ft Wall-Ball(20lb/14lb)

*Penalty for not getting 15 WB is 3 Burpees

W.O.D.

Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Ballslams
Push Ups

then:

Tabata 

"Bottom to Bottom" Squat*

 Plate Swings

 *The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!

ENDURANCE TRAINING 

10x Sprints

3+ Hours After CFE Strength & Conditioning WOD
Choose ONE of The Following Sports:
After a Solid Warm Up.
Swim: 20 x 25m/y all out sprints from mid pool start and finish… NO WALL STARTS. 1 min recoveries.
Bike: 8 x 1k all out sprints w/ 2 min recoveries.
Run: 10 x 100m all out sprints with 90 sec recoveries.
C2: 10 x 125m all out Sprints w/ 1 min recoveries.