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10.22.15 Workout of the Day

ryan Baggott
Oct 22, 2015
2 min read

This Monday Kicks off the first night of our 2015 Fall League! WOD 1 Announcement details can be found Below the ICT workout on todays post. Best of Luck to all Athletes Participating!

CrossFit

General WU: Coaches Choice

Specific WU:3x: 10 Overhead Squats (PVC or Barbell) 10 Box Jumps 30 second rower sprint (increase pace each set)

+

DB Snatch 3x6 reps

Build to workout weight

* Scale to challenging weight that allows you to move FAST for 30 seconds with no breaks

WOD 1:

Every 4 minutes for 24 minutes (5 sets): 30 seconds Max Alternating DB Snatches (70/50) 30 seconds Max Box Jumps (24/20) 30 seconds Max Calorie row Sprint

:10 transistion between station

Perform each set at 90% effort and try to sustain same reps for every set.

Post reps completed each set to comments.

ICT

General WU: Coaches Choice

Specific WU: 400 m run at 60%+

10 BJ+ 5 min to establish DL weight

WOD 1: 5 RFT of

300 m run(exit sign)

20 DL(185/135)

20 BJ (24/20)

-rest 3 min-

WOD 2: Tabata shoulder touches (no measure)

FALL LEAGUE WOD 1 Anouncement

"THINK PINK NIGHT"

*Tonight’s Event will be a “Think Pink” Night… Captains please encourage all your athletes to support this Movement by wearing Pink. The Team who represents the most Pink will be awarded this week’s “Sprit Award” Point*

- Group/League Picture will be Taken at 7:10 Pm -

“Cover 2”

WOD 1: 18 minute AMRAP

0-6 Minute : Max Cal Row – Any variation of 2 Athletes

6-12 minute: Max Cal Row – Remaining variation of 2 Athletes

12-15 minute: Max Burpees over the rower – Any variation of 2 Athletes

15-18 minute: Max Burpees over the rower – Remaining variation 2 Athletes

SCORE= total team cal row +total team burpees

Standards:

Row:
Hands off rower until call of 3.2.1 GO
Damper can be on whatever setting you like
Can rotate whenever deemed necessary within that time domain, but only the 2 athletes selected to work during their segment may switch. Other 2 athletes are resting during this time.
Burpee:
No full hip extension is required but athlete must jump over rower with 2 feet and land with 2 feet simultaneously
Full body has to go over rower when performing burpee over rower
Can rotate whenever deemed necessary within that time domain, but only the 2 athletes selected to work during their segment may switch. Other 2 athletes are resting during this time.