12.23.15 Workout of the Day
- ryan Baggott
- Dec 23, 2015
- 2 min read
Testimonial from Sam Robinowich
So I'm going to take a moment and thank my @crossfit843 Trainers! I have lived a healthy lifestyle really since my freshmen year of college. I began running competitively in half marathons, 5ks, and a full marathon in 2013 but struggled with not having much muscle. After graduating I stopped running and gained a good chunk of weight and really just looked chunky... I began CrossFit because my friend Jessie invited me. I have done CrossFit for about a year now and my body has toned up, tightened up, and most importantly I'm healthier than I've ever been! Thank you Brandon James, Spencer Callantine, Martin Catalioto, Jason Nearen. Now I want to bulk up and look super muscular... Best part is I know I have the coaches and the drive to get there!
Thank YOU Sam for your dedication, drive and discpline! Very sincere of you. Sky is the limit!
CrossFit
General WU: Coaches Choice
Specific WU: 2x 30 Calorie Row 10 Kipping Swings + 5 Toes to Bar 10 Wall Balls
+
Warmup Muscle Ups/Pullups
Prep: Power Clean 3x6 reps
Build to workout weight
WOD 1: "Open Workout 14.4"
As many rounds and reps as possible in 14 minutes of: 60 Calorie Row 50 Toes to Bar 40 Wall Balls (20# - 10' target/14# - 9' target) 30 Cleans (135/95) 20 Muscle Ups
Scaling
Scale movements & weight accordingly to ensure you at least get halfway into the Power Cleans within the time cap.
Master's Men (55+): 20# Wall Ball to 9' target, 115# Clean
Master's Women (55+): 10# Wall Ball to 9' target, 65# Clean
Muscle Ups
Sub Max Pullups or Jumping Pullups until time cap
Post reps completed to comments.
Accessory Work (optional)
Before or after class, perform the following:
Snatch (Full) 10 x 1
Loading Guidelines:
Sets 1-5: 40,50,60,70,75% Sets 6-10: 80-90%
Goal is NO FAILED REPS - only add weight if technique is solid
ICT
General WU: Coaches Chocie
Specific WU: :30 sec/ movement
WOD 1: 16 min EMOM
min 1: med ball situp
min 2: ring pushups/ static Hold
min 3: slam Ball (20/15)
min 4: HS hold
WOD 2: 5 min partner suicides (inside)
WOD 3: repeat WOD 1
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