8.4.15 Workout of the Day

ICT member Dr. Scott Anfinson and his family, Mount Hood, Oregon.

CrossFit

General WU: Coaches Choice

Specific WU:

3x: 10,8,6 Front Squats (add weight each set) 5 Hand Release Pushups

Strength

Front Squat 5-4-3-2-1-1(+)

Loading guidelines: Set 1: 5 reps @ 60%1RM Set 2: 4 reps @ 70% Set 3: 3 reps @ 80% Set 4: 2 reps @ 90% Set 5: 1 rep @ 95% Set 6: 1 or more reps @ 100%+

If feeling good, go for a new 1RM. If not, stay around 90-95%. On Set 6, perform as many reps as possible if you underestimate your 1RM.

WOD 1:

50 Front Squats (185/135)

Perform 15 Hand Release Pushups every time you drop the bar

Scale weight to 60-70% of 1RM

Cooldown: 600 m run at conversation pace

ICT

General WU: Coaches Choice

Specific WU: 150 m run

WOD 1: 25 min AMRAP 300 meter run/400 meter row 20 KB Swings (53/35) 10 G. Squats (53/35)

_REST 1 MIN_

*Score = Total Rounds Plus Reps*

*Rest is Mandatory*

-Rest 5 Min -

Midline Madness : 3 Rds Not for Time of:

20 Hanging Knee Raises

20 Reverse Crunches

20 Mountian Climbers