2.10.16 Workout of the Day

Amanda Keefer, 1230 ICT

Attention all athletes:

1. Due to weather ALL AM ICT classes will be held in the left side of the CrossFit gym. Heat will be on!

2. Septic tank will be pumped mid morning. Thank you for your patience.

CrossFit

General WU: Coaches Choice

Specific WU: 3X 15 Unbroken Thrusters (empty bar) Kipping Pullup progression

Strength:: Thruster (taken from floor) Perform 3 reps every 2 minutes for 7 sets

Sets 1-4: Warmup sets, moderate Sets 5-7: Working sets, tough

The goal is to build up to a few tough sets of 3, but not a 3 rep max - there should be no failed reps! The first rep can be performed as a Squat Clean Thruster (if proficient) or a Power Clean into a Thruster.

WOD 1: Open Workout 13.5

Complete as many rounds and reps as possible in 4 minutes of: 15 Thrusters (100/65) 15 Chest to Bar Pull Ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.*

* Everyone will perform an 8 minute AMRAP, regardless of whether you complete 90 reps in the first 4 minutes...but still try!

Post reps completed in first 4 minutes and total reps completed in 8 minutes to comments.

Scaling: Thruster

• Scale to a weight that allows you to perform 15 unbroken reps with relative ease.

CTB Pullups

• Sub Regular Pullups

• Scale reps accordingly

• Sub Jumping CTB Pullups (pullup bar set at 6" above head)

OPEN ACCESSORY PREP: 5 Min EMOM (:30/:30)

suicide sprints inside

ICT

General WU: Coaches Choice

Specific WU:In 6 minutes completes 10 full range of mothion reps/movement

WOD 1:20 min AMRAP (:30 SPRINT/:30)

MIn 1: DUBS -3/1 ratio for singles

Min 2: single KB Thruster (53/35)

Min 3: Slam ball (20/15)

MIn 4: Suicide Sprint (inside)-No measure

rest 2 min

WOD 2: In 4 min with a partner complete AMRAP of KB SDHP (53/35)

-one works one rests, partition reps how you like-

PLEASE BRING YOUR JUMP ROPE PLEASE!