11.05.15 Workout of the Day

ryan Baggott
Nov 5, 2015
3 min read

Fall League Fright Night Week 2

FALL LEAGUE WEEK 3 WOD ANOUNCEMENT BELOW!

CrossFit

General WU: Coaches Choice

Specific WU: 400 m run

+ 3 sets: 10,8,6 KB Swings 5,4,3 Toes to Bar 15,12,9 Squats

WOD 1:Perform a set every 6 minutes for 24 minutes (4 sets): 30 KB Swings (53/35) 15 Toes to Bar 60 Squats

Perform each set as fast as possible.

Scale reps accordingly to keep each set under 4 minutes.

Cooldown:400 m run

Post time for each set to comments.

ICT

General WU: Coaches Choice

Specific WU: 150 m run+

7-10 reps/movement at 70 %

WOD 1:For time

150 m run (CrossFit sign)

20 pullups/progressions

300 m run (exit sign)

30 bumper burpees (25/15)

40 OH bumper Walking Steps Outs (1.2.3.)( 25/15)

50 bumper abmat situps(25/15)

600 m run (stop sign)

50 bumper abmat situps (25/15)

40 OH bumper Walking Steps Outs (1.2.3.)( 25/15)

30 bumper burpees (25/15)

300 m run (exit sign)

20 pullups/progressions

150 m run (CrossFit sign)

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.

EVENT 1 “Intentional Grounding” Min 0 – 10

2 Rep Max Front Squat

At the call of 3.2.1 GO: Each Team member will establish a 2 Rep Front Squat Max Specifics: • The Bar will be unloaded to begin and must be unloaded completely after and before moving on to the second Workout • Max load for Guys will be set at 315 • Max load for Girls will be set at 225 o If a member on any team reaches this max weight and decides during there 2 rep max attempt to complete more reps than 2 they will be awarded 5 additional pounds per extra rep performed in that same set. • Full Range of motion standards must be met for each rep to count o Crease of the Hip must fall below the crease of the knees o Full extension at the top must be achieved between each Rep • All 4 members must achieve a 2-rep max; if any member on the team is unsuccessful in completing a 2-rep max there total weight lifted will be “0.” • SCORE for this Event will be Total Team Pounds Lifted

EVENT 2 “Play Action” Min 10 – 18

Box Jump Overs (24/20) Power Cleans (95/65) 5,5 6,6 7,7 8,8 … Continue climbing ladder in this fashion until time expires

Specifics: • Each team will be set up with one station containing a 95 lbs bar and a 24 in box o One team of 2 athletes will climb the ladder using this bar and box as high as possible until the time expires • Each team will also be set up with one station containing a 65 lbs bar and a 20 in box o One team of 2 athletes will climb the ladder using this bar and box as high as possible until the time expires • Both Teams of 2 will simultaneously climb the ladder • Score for this event will be Total combined Reps completed as a team.

These Events will be Scored Separately

For Example; it is possible for a team to finish 1st in Event 1 and Last in Event 2.

Tonights Theme will be:

***CHRISTMAS***

The spirit Point will be awarded to the team that displays the most "Holiday Cheer"

Best of Luck to all Teams,

*There will be 2 Heats of 5 teams and 2 Heats of 4 teams, heats will start every 20 minutes*

First Heat Starts at 7:20 PM Sharp (First Heat will be given 10 Min after anouncements to Warm Up)

Heat 1:

Seahawks
Dolphins
Browns
Eagles

Heat 2:

Bears
Packers
Bills
Steelers

Heat 3:

Panthers
Patriots
Giants
Falcons
Cowboys

Heat 4:

Colts
Jaguars
49ers
Vikings
Broncos

Juding Heats: *This week each captian will need to assign one teamate to help judge the second event.. More info on this will can be found in the Captains E-mail*

Heat 1: