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Saturday, 09 July, 2011

Posted by Mandee on July 8, 2011   |   20 Comments

Workout:

1. With a 2 minute running clock, sprint 200m.

Use the remaining time to complete AMRAP of Ball Slams (20/14)

Rest 1 minute

2. With a 2 minute running clock, sprint 200m.

Use the remaining time to complete AMRAP of Pull-ups

Rest 1 minute

3. With a 2 minute running clock, sprint 200m.  Use the remaining time to complete AMRAP of Push-ups

Rest 1 minute

4. With a 2 minute running clock, sprint 200m.

Use the remaining time to complete AMRAP of Sumo Deadlift High Pulls (75/55)

Rest 1 minute

5. With a 2 minute running clock, sprint 200m.

Use the remaining time to complete AMRAP of Behind the Neck Snatch Grip Push Press (75/55)

Rest 1 minute

6. With a 2 minute running clock, sprint 200m.

Use the remaining time to complete AMRAP of sit-ups (no support)

Rest 1 minute

 

Post Total Reps completed from all exercises

 

“Part of My CrossFit Journey” from Sage Burgener.

 

Forward Rolls” with Jeff Tucker and Jeannie Bassi by Again Faster EquipmentCrossFit Journal preview video [wmv] [mov]

20 responses to “Saturday, 09 July, 2011”

  1. Josh McGuire says:

    Oh yeah….and what’s a ball slam?

  2. DaveC says:

    I suppose envisioning a WOD like this in near 100-degree heat with a dose of nostalgia means it’s getting to be time to get back in the gym. Good thing fishing cures many ills. 🙂 Probably I’ll pay for it when I return, but there’s something to be said for taking some time and letting the old body regenerate itself. And Mom’s strawberry shortcake is pretty good too. I’m sure that given the choice between a big bowl of it and chasing an angry mammoth with a flint-tipped stick, MY paleo ancestors would have hit the shortcake.

  3. Dennis says:

    Josh, ball slams are primarily done with a slam ball (usually heavier and built with a soggy sand filled substance compared to a wall ball {less bounce}). This type of ball slam (slam ball) works more muscular strength, muscular endurance and some coordination.

    You take the ball from the floor and extended it to full lockout over head and then throw it down as hard as you can and catch it on the bounce, while maintaining a core to extremity wave of movement and keeping abs tight. You want to move it in a muscle clean/snatch fashion.

    Slam balls with a wall ball are a great exercise and training tool as well, but they require more speed with the hands (hand-eye coordination), finesse, agility and just athletic prowess. At the same time you also achieve more muscular strength and muscular endurance, but possibly to a lesser degree based on your strength. Just go faster and get more reps I will tell you.

    Please do not let this concern you, I have done ball slams both ways and get a good hit and development across the ten general physical fitness skills using either ball. Actually I think you should practice both to be more well-rounded.

    I have performed this WOD and with the time remaining after the run the wall-ball slams are great, they just require some coordination and skill. I will bring in my 50lb slam ball and let you try both so you will know for future training methods.

    Hope this helps. Train Hard, Train Smart, Train to Survive! OkieDB Out

  4. Courtney Meyers says:

    Crossfit really lives up to its description as constantly varied functional fitness…this WOD really demands alot of the short-term memory.

  5. Tracey says:

    Great Pic Ben! See ya’ll next Sat. I’m off to family reunion (scott’s side) I will post our workouts and scores. Will miss everyone!

  6. Tracy Roberts says:

    BEN!!!!!!!!!!!!! =)

  7. "The sterner the discipline, the greater the devotion." says:

    172 reps
    200m splits were:
    37.6 / 37.8 / 38.4 / 40.1 / 39.8 / 38.3

  8. Tye says:

    202 RX’d

    200m splits were between 38-42

  9. Jane says:

    117 rx’d. After yesterday and today’s WODs I can barely move.