11.13.15 Workout of the Day

Coach Erik Fall League 3

CrossFit

General WU: Coaches Choice

Specific WU: 2x 5 Strict Pullups/5 Negatives 10 KB Swings Run 150 m (exit sign)

+ 2x:

5 Strict Pullups/5 Negatives 10 Goblet Squats Row 150 m

WOD 1: In 20 min Complete Odd Rounds :

15 hang knee raises 30 KB Swings (53/35) Run 400 meters

Even Rounds: 15 hang knee raises 30 KB Goblet Squats (53/35) Row 300 meters

ICT

General WU: Coaches Choice

Specific WU: In 10 min complete

10/reps movement, 150 m run, 7-10 reps/ movement

WOD 1:

:Min 0-6 With a Partner, against a 6 min running clock, complete :

300 m run together (exit sign) into max airsquats

one works one rests, run together, switch after every 10 cals

:Min 6-12 With a Partner, against a 6 min running clock, complete :

300 m run together (exit sign) into max HRPU (24,20)

one works one rests, run together

Min 12-18 With a Partner, against a 6 min running clock, complete :

300 m run together (exit sign) into max slam ball(20/15)

Min 18-24 With a Partner, against a 6 min running clock, complete :

300 m run together (exit sign) into max weighted abmat situps (15/10)

Min 24-30 With a Partner, against a 6 min running clock, complete :

300 m run together (exit sign) into max KB SDHP (53/35)

SCORE =total reps combined

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.