11.03.15 Workout of the Day

Nike's New Snow Day Video Featuring Nike's Sponsored CrossFit Athlete Lauren Fisher.. Pretty cool stuff.

CrossFit

General WU: Coaches Choice

Specific WU:3x Row 300 meters 30-60 second HS Hold (nose and toes on wall) 5-10 Strict Pullups/5 Negatives/10 Ring Rows

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3 sets: 20-40 Double Unders/1 minute practice Run 200 meters

For time: Row 2000 meters 150 Double Unders Run 1 mile (big square 2 x)

Post time to comments.

Scaling

Double Unders

• Scale reps accordingly (max reps in 5 minutes)

ICT

General WU: Coaches Choice

Specific WU: 10 reps/movement

WOD 1: As A Team of 2 complete a 20 Min AMRAP OF:

20 Double KB Front Rack G-Squat (35/25)

20 Push Ups

20 Box Jumps (24/20)

SCORE = Total Team Rounds

One works, one rests

-5 Min Rest-

WOD 2: 10 Min EMOM (:40/:20)

Odd: K-2-Elbows

Event: Prone Plank

Both ICT and CrossFIt Active Recovery Recomendation

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.