1.12.16 Workout of the Day

Caroline and Cory, 5 PM ICT

CrossFit

General WU: Coaches Choice

Specific WU: in 10 minutes complete:

3x: 10 Front Squats 10 Pushups 5 Strict Toes to Bar

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Warmup/Prep Ring Dips

Prep:Front Squats, 10 minutes 3x5 reps, building to workout weight Scale to weight that allows you to perform 5 tough unbroken reps for all 9 sets

WOD 1: 9 rounds for time: 9 Ring Dips 5 Front Squats (205/145), from the ground

10 DL (205,145)

Post time to comments.

Scaling: Ring Dips

• Only perform Ring Dips if you are able to perform 10 or more unbroken, full range of motion Ring Dips

• If not, sub Bar Dips

• Scale reps accordingly

• If unable to perform Bar Dips, sub Parallette Dips

OPEN ACCESSORY: Pull-Ups/Handstand Push-ups

Pull-ups

- 5 Bar taps (Tight)

- 5 Bar Taps (Dynamic)

- 2 Scap Elavator + 2 Pull-Ups

Handstand Push-ups

- 3 Max Distance Handstand Walk

ICT

General WU: Coaches Choice

Specific WU: 5 Reps of each movement

WOD 1: 20 min E.M.O.M (:40 On/:20 Off)

Min 1 - 150 Meter run

Min 2 - Cal Row

Min 3 - KB G Squat (35/25)

Min 4 - HS Hold

Score = Total KB G Squat + Cal Row

WOD 2: 18 Min 3 Person Team Relay Max Cal Row/Run

Partner A - Runs 300 meter

Partner B - Row Max Cal

Partner C - Rest

*Athletes rotate relay style tagging partners hand after completing task*

Score = Total Team Cals