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11.09.15 Workout of the Day

  • ryan Baggott
  • Nov 9, 2015
  • 1 min read

Meanwhile.. At the 415 class....

CrossFit

General WU: Coaches Choice

Specific WU:3x 10,8,6 Wall Balls Set 1: 5 Strict Pullups/Negatives,

Set 2: 10 Kipping Swings,

Set 3: 6-8 CTB Pullups (determine scaling option)

WOD 1: 12 minute AMRAP 30 Wall Balls (20/14) 15 CTB Pullups

Strength: Back Squat Build to a 1 rep max in 15 minutes (Perform 6-7 sets of 1-3 reps, starting at 50% 1RM and adding 10% each set)

+

Perform max reps @ 85% of today's 1RM

Post rounds completed, 1RM and reps completed at 85% to comments.

Scaling

CTB Pullups

  • Only perform CTB Pullups if you can perform 15 unbroken reps

  • Scale to Regular, Ring Rows or Jumping Pullups

  • Scale reps accordingly

ICT

General WU: Coaches Choice

Specific WU: 7 min to find progressions , run 150 m and hit 5-7 reps/movement and 1 minute dub practice.

WOD 1: "Scooter"

On a 35-minute clock with a partner: 30 double-unders 15 pull-ups 15 push-ups 100-meter sprint (CF-843 Sign)

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you’re performing without a partner, rest 60 seconds between each round.

This Week's Active Recovery Workout ROW or RUN 10 sets of : 90 seconds on/90 seconds Athletes , please come in early or stay a touch later after class and get in sets of this recovery. Goal is consistency throughout each set. The goal is 10 sets, but if you have limited time, any set is better than none.


 
 
 

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