11.12.15 Workout of the Day
- ryan Baggott
- Nov 12, 2015
- 3 min read
Juana Fall League Week 3
***FALL LEAGUE WEEk 4 WOD ANNOUNCEMENT BELOW***
"For CrossFit, the choice became simple: Take the high road. The high road is not the road less traveled but in fact the one that has never been traveled in the fitness industry. Ours is the only path to ensure the community of fitness professionals and their clients will be represented by the best standards of practice."
—Nicole Carroll, Director of Certification, on the American National Standards Institute (ANSI) accreditation
CrossFit
General WU: Coaches Choice
Specifc WU:12 Min to establish Workout Weight + Handstand Push-ups / Scale Option
Prep: Deadlift 5x5 Ascending
WOD 1: "Running Double Diane"
Deadlifts (225/155)
Handstand Push-up
21-15-9
INTO
600 Meter Run (Stop Sign)
into
9-15-21
Deadlifts (225/155)
Handstand Push-up
Post reps completed to comments.
Scaling:
Men's Scaled weights: 45, 75, 100, 120 Women's Scaled weights: 35,55,75,90
If unable to complete reps at a certain weight, leave the weight on the bar as the previous set and complete the rest of the workout at that weight
ICT
General WU: Coaches Choice
Specific: WU: 10 cal row, 150 m run
WOD 1: 24 min EMOM :45/15
min 1: HS HOLD
min 2: abmat situps
min 3: cal row
min 4:Prone Plank on rings
-rest 3 min-
Skill: Please use the remaining time, (20 min) to wok on your skill of choice. HIt recovery WOD below or any movements/skill that you need assistance with.
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.
***Week 4 Fall Announcement WOD***
Spirit Point Theme
Tonights Event Theme will be a "War Zone"... its the last night of competition and its going to be a fight to the end; so lets see that camo and war paint! This week's spirit point will be awarded to the team that has come looking ready to fight!
"Hail Marry"
at the Call of 3.2.1 Go each team will perform:
Cash in with 800 Meter Row evenly Split Between the Team
Into
50-40-30-20-10
Ground to Overhead (95/65)
Toes-2-Bar
*This Workout has an 18 min Time Cap*
*For Reps to count each team must:*
1) Maintain a Gender Rotation
2) 1 Team Member must be Holding an Assisted, Free Standing Handstand. The Member of the team assisting the handstand will only be allowed to hold by the ankles. Gender Rotation on the Handstand is NOT mandatory
Standards:
Ground to Overhead
-- Weight must start from the ground on each rep
-- The athlete must finish each rep in a full locked out position overhead
-- This movement must follow a Male/Female or Female/Male Rotation
-- Both Snatch and Clean and Jerk Options are allowed
Toes-2-Bar
--Both Feet Must make contact in-between the hands on the bar at the same time for each rep
-- Feet must reset behind the plane of the bar on each and every rep
-- The movement must follow a Male/Female or Female/Male Rotation
Score = Total Time
If a Team does not finish in the Time Cap 1 Second will be added to their time for each repetition not completed
There will be 2 heats of 5 Teams and 2 Heats of 4 Teams, Heats will start every 20 Min
Week 4 Heat Assignments
Heat 1)
Steelers
Seahawks
Dolphins
Eagles
Heat 2)
Bills
Panthers
Giants
Falcons
Heat 3)
Jaguars
49ers
Packers
Bears
Patriots
Heat 4)
Browns
Colts
Cowboys
Vikings
Broncos
Week 4 Judge Assignments
Heat 1)
Jared
Meghan
Rob
Paul
Heat 2)
Ashley
Beth
Rich
Guy
Heat 3)
Austin
Amber
Erik O
Jared
Martin – This is Directly After your Heat!
Heat 4)
Brandon
Trey
Brent – You will be judging 2 times tonight
Jason
Erik O. – You will be judging 2 times tonight
Best of Luck to all Teams! Lets finish this Event off on a Positive, Encouraging, and Community Building Note! See you all on Monday for another Great MONDAY NIGHT FALL LEAGUE
- The Commissioner
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