9.10.15 Workout of Day

Coaches Erik and Trey helping our 530 am athletes Lindsey and Joanne with inversions.

CrossFit

General WU: Coaches Choice

Specific WU:

AMRAP in 5 minutes (faster pace each minute): 3-5 Strict Pullups/Negatives/Ring Row 5 Burpees 5 Box Jumps w/ step down

Goal here is 8 perfect rounds. Get this heart rate up!

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10 Press. Drive 10 Push Press. Dip +Drive 10 Push Jerk. Dip + Drive + Redip

Prep

Push Jerk 3x5 reps

Build to workout weight Weight should be heavy enough that you have to break up at least one of your sets in the workout

WOD 1:

For time: 30 Toes to Bar 10 Push Jerks (185/125) 30 Box Jumps (30/24) 10 Push Jerks 30 Burpees (w/ lateral hop over bar) 10 Push Jerks

-15 min cap-

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ICT

General WU: Coaches Choice

Specific WU:7 reps/movement

WOD 1: Fight Gone Bad..ish

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Stations:

1. calorie row

2. Barbell S20H (45/35)

3. pullups

4. abmat situp

5. slam ball (20/15)