Thursday 110728 WOD

El Evento 1 de los Reebok CrossFit Games 2011 fue anunciado. Tal como esperaba empezaron tirándole una curva a los competidores con un workout NO tan CrossFit. Event 1 of the 2011 CrossFit Games was announced and just as I thought HQ threw a curve at the competitors with a NOT so CrossFit type of Workout.

 EVENT 1

for time:

210-meter ocean swim
Run 1,500m in soft-sand

50 Chest-to-bar pull-ups

100 hand release push-ups

200 Squats

Run 1,500m in soft-sand

Warm-up:

3 round of:

200 rope jumps

25 sit-ups (any kind)

Workout:

15 AMRAP of:

5 Deadlift #225/145

7 Knees to Elbows

9 Jumping Squats

Pantorrillas apretadas? Thight calves?

ENDURANCE TRAINING

5x Intervals

3+ horas antes o después de tu WOD de Fuerza y Acondicionamiento

3+ Hours After CFE Strength & Conditioning WOD

Elige UNA de las siguientes disciplinas:

Choose ONE of the Following Sports:

Swim/Nadar: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries

Bike/Bici: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)

Run/Correr: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries

C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries.