11.20.15 Workout of the Day

Amy, Fall League Week 4

CrossFit IN ICT

General WU: Coaches Choice

Specific WU: 20,15 Thrusters (empty bar) 10,8, Box Jump Overs 5 Strict Toes to Bar

Prep: Thrusters 3X 5 reps

Build to workout weight

WOD 1: For time: 20 Thrusters (135/95) 30 Box Jump Overs (24/20) 40 Toes to Bar 30 Box Jump Overs 20 Thrusters

Post time to comments.

Midline: 2 sets: 60 sec Front Plank hold 60 sec Side Plank hold 60 sec Hollow Hold

ICT IN CROSSFIT

General WU: Coaches Choice

Specific WU: 7-10 reps/movement

WOD 1: 15 min EMOM

min 1: 20 KB goblet Squat

min 2: :40 sec unbroken hollow hold

min 3: 12/10 cal row

-rest 3 min-

WOD 2: 15 min team of 3 Max Cal Row

switch every 10 cals: Athlete 1 rows 10 cals , Athlete 2 rest, Athlete 3 completes ANY ab movement of choice, rotate

SCORE= total team Cals

This Week's Active Recovery Workout DO IT!!!!!!

--Row, Bike, or Run--

5x 2 minutes on/2 minutes off

Goal is consistent pace throughout sets. If row, please keep that 500m split under 2:00