12.21.15 Workout of the Day
- ryan Baggott
- Dec 21, 2015
- 1 min read
We hope everyone had an awesome time at the Christmas Party last night. Everyone looked fantastic! Let's get ready to kick some butt at the Box tomorrow, athletes!
CrossFit
General WU:Coaches Choice
Specific WU:3x 15 Calorie Row 10,8,6 Front Squats (build to Part 2 weight) 3-5 Strict Pullups/Negatives or 10 Ring Rows
Strength: Front Squat Build to a 5 rep max in 20 minutes
Perform 5-6 sets: 2-3 warmup sets, 2-3 tough sets Rest 2-3 minutes b/w sets
WOD 1:
21-15-9 reps for time: Front Squats (135/95) CTB Pullups Calorie Row
(13 min cap)
Post 5RM and time to comments.
Scaling: CTB Pullups
Sub Regular Pullups
Scale reps accordingly
Sub 3-5 Negatives
Sub 21-15-9 Hanging Knee Raise
ICT
General WU: Coaches Choice
Specific WU: :30 sec/movement
WOD 1: 5 rounds for max total reps
min 1: burpees on 45 lb plate
min 2: KBS (53/35)
min 3: BJ (24/20)
min 4: rest
**There will be a running clock so you will be working the entire
minute with transition**
Cooldown: 600 m run
Active Recovery Workout (optional but recommended)
Assault Bike OR Row
60 seconds on/60 seconds off x 10 sets
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