12.28.15 Workout of the Day

U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013, in Landstuhl, Germany, from injuries caused by an improvised-explosive device on April 27, 2013, in Arian, Afghanistan. The 30-year-old, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. Simpson is survived by his wife, Krista; sons, Michael, 5, and Gabe, 3; sister, Abigail; brother, David; parents, Michael W. and Barbara; and many other friends and family.

CrossFit

General WU: Coaches Choice

Specific WU: 10,8,6 Power Clean (empty bar) 10,8,6 Front Squats 3-5 Strict Pullups/Negatives/10 Ring Rows

Prep:Power Clean + Front Squat 3x5 reps of each movement

Build to workout weight

Scale to a weight that allows you to perform all sets of Front Squats in 1-2 sets in workout

WOD 1: "T.U.P."

15-12-9-6-3 reps for time: Power Clean (135/95) Pullup Front Squat (from the ground) Pullup

There is a 20 minute time cap. Scale accordingly.

Post time to comments.

Cooldown: 600 m run into 600 m row

Accessory Work (optional)

To be performed before or after group class, ideally before:

Clean (Full) Perform 1 rep every 90 seconds for 10 sets

Loading Guidelines: Sets 1-5: 40,50,60,70,75% 1RM Sets 6-10: 80-90%

Goal is no failed reps

ICT

General WU: Coaches Choice

Specific WU: 8-10 min with a partner work up to lbs for WOD, 5x5

WOD 1: Every 4 min for 20 minutes complete, as a team complete:

20 DL (185/135)(155/105)

20 slam ball (20/15)

20 bar over burpees

**One works, one rests, partition reps how you like**

At the 25 minute mark:

WOD 2: 8 minute partner max abmat situp

Cash in: 1000 meter run (big sqaure)

**Both run and in reamaining time of 8 minutes. complete max situps, one works one rests

SCORE= team Total situps