8.31.15 Workout of the Day

World-Class Fitness in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ~Greg Glassman

ATTENTION ALL ATHLETES: Due to the forecast this week, we will keep outside running to a mimimum. This a perfect week to spend extra inside time on skill work and other movement avenues you need work on.

CrossFit

General WU: Coaches Choice

Specific WU: 2x: 10 Power Cleans 10 Front Rack Reverse Lunges 10 Push Jerks

Split the movements up on the first set. Complete them all unbroken in one set on the second.

Prep

Power Clean + Front Rack Reverse Lunges + Push Jerks 3 sets of 6-8 reps of each movement

Build to workout weight

WOD 1:

21-15-9 reps for time: Power Clean (135/95) Front Rack Reverse Lunges* Push Jerk

*15 min cap*

* Lunges are alternating steps. 21,15,9 total reps, not each leg. Yes, you will be doing one extra rep on whichever leg you start with.

Post time to comments.

Cooldown: 5 min inside partner suicide sprints

ICT

General WU: Coaches Choice

Specific WU:

WOD 1:12 min AMRAP

10 KB SDHP (53/35)

15 airsquats

20 straight leg ab mat situps

rest 3 min

WOD 2: 12 min AMRAP

10 KBS (53/35)

15 airsquats

20 straight leg ab mat situps

Post rounds and reps to comments.

rest 3 min

Cooldown: 5 min inside partner suicide sprints

Cooldown: 5 min inside partner suicide sprints