11.02.15 Workout of the Day

Erica, Fall League Week 1, Week 2 tonight!!!!

CrossFit

General WU:Together

Specific WU:

10-8-6-4-2 Front Squats (empty bar) 10-8-6-4-2 Pushups 5-4-3-2-1 Strict Pullups/Negatives/Ring Rows x 2

Prep: Front Squat 4x4 reps - build to starting weight for workout

Goal is to choose a weight that you can perform for 5-6 TOUGH reps Suggested loading is 80-90% 1RM

Scale to a weight that allows you to perform 10-15 reps on your first set.

WOD 1: 5 sets: 5-6 Front Squat TOUGH Reps (80-90% 1RM) 1-Minute Max HSPU

Rest 2 minutes between sets.

This Week's Active Recovery Workout Assault Bike/concept 2 rower / 200 meter sprint 10 sets of 60 seconds on/60 seconds off % Effort = 80-90% Please stay after at least 3 days this week and complete this 20 min cooldown. Run , row , bike or combine to hit these 10 sets. Notes: The goal is to find a tough, but “sustainable” pace that you can maintain for EVERY set. This means that the first couple sets should feel “easy” (80% effort). This will accumulate and move to a 90% effort, but the pace should not change. If you cannot maintain your pace, you came out too hot.

ICT

General WU:Together

Specific WU: 10 reps/movement WOD 1: “The Ghost” 6 Rounds for max reps of: 1 minute Row for Calories 1 minute of Burpees 1 minute of Double Unders 1 minute Rest Record scores for all 18 sets, running clock