9.15.15 Workout of the Day

Wishing Christine Wrobel best of luck on her delivery day tomorrow. All 40 weeks and 3 days of 530 am CrossFit!! You will be in our thoughts.

CrossFit

General WU: Together

Specific WU: 2x

30 Double Unders/1 minute practice 10 Situps 20 second Hollow Hold

WOD 1: "Annie"

50-40-30-20-10 reps for time: Double Unders AbMat Situps (Un-anchored)

There is a 10 minute time cap. Scale accordingly.

WOD 2: Clean Grip Deadlift

10-10-10-8-6-4-2

Touch and go reps, control to floor - no bouncing, "kiss" the floor with the plates Perform a set every 3 minutes

Loading Guidelines: Set 1: 10 reps @ 30% 1RM Set 2: 10 reps @ 40% Set 3: 10 reps @ 50% Set 4: 8 reps @ 60% Set 5: 6 reps @ 70% Set 6: 4 reps @ 80% Set 7: 2 reps @ 90%

Midline:

Hollow hold: Accumulate 2 minutes in as few sets as possible

Superman :

Accumulate 2 minutes in as few sets as possible

Post Annie time and Deadlift loads to comments.

ICT

ALL classes will perform this WOD outside back lot where pull-up bars are. -

General WU: Together

Specific WU: 10 reps/movement

WOD 1: In 15 min , In teams of 2 complete max calorie row. Switch after every 15 cals.

Rest 3 min

WOD 2: 15 min AMRAP of

20 Russian KBS (53/35) arms parallel to ground

20 BJ (24/20)

200 m run ( exit sign )

SCORE=total rounds plus reps

Due to large class size , some athletes start on WOD 1, others on WOD 2