05/21/2013 No Glory

"When there is no peril in the fight there is no glory in the triumph" -Pierre Corneille

2013 CrossFit Games Regional Event 5

WARM-UP

5 Minutes Rope Work

D.R.O.M.

10-15 Reps

1-2 Rounds

OH Squats (Light/Medium)
Pull-ups
Push-ups
KB Swings
Superman
Good Mornings
Sampson Stretch

SKILL REVIEW

Deadlift & Box Jump

WOD

2013 CrossFit Games Regional Event 5

CrossFit

For Time

21-15-9
Deadlift (315/205)
Box Jump (30"/24")

Super Fit

For Time

21-15-9
Deadlift (150% BW)
Box Jump (24"/20")

On-Ramp

For Time

21-15-9
Deadlift (75-100% BW
Box Jump (20"/12")

COOL-DOWN

200m Walk or Run

Pass-Throughs

Cat On The Box

German Stretch

Cobra

Downward Dog

Pigeon Stretch / Double Pigeon

Quad Stretch

Deep Squat

Sampson Stretch

 

05/202013 The Ultimate Aim

"The ultimate aim of the ego is not to see something, but to be something" -Muhammad Iqbal

WARM-UP

5 Minutes Rope Work

D.R.O.M.

10-15 Reps

1-2 Rounds

OH Squats (Light/Medium)
Pull-ups
Push-ups
KB Swings
Superman
Good Mornings
Sampson Stretch

SKILL REVIEW

Double-unders

WOD

CrossFit

Five round for time

30 Double-unders
30 Sit-ups
30 Squats

Super Fit

Four rounds for time

30 Double-unders
30 Sit-ups
30 Squats

On-Ramp

Three rounds for time

30 Double-unders
30 Sit-ups
30 Squats

COOL-DOWN

200m Walk or Run

Pass-Throughs

Cat On The Box

German Stretch

Cobra

Downward Dog

Pigeon Stretch / Double Pigeon

Quad Stretch

Deep Squat

Sampson Stretch

 

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