2.22.16 Workout of the Day
- ryan Baggott
- Feb 22, 2016
- 1 min read
Lucas 1230 CrossFit
CrossFit
General WU: Coaches Choice
Specific WU: In 10 minutes, complete:
15 pullups/progressions
15 burpees
2 minute HS progressions
Prep: Deadlift 3x 8 reps
Build to workout weight Scale to a weight that allows you to perform 21 unbroken reps
WOD 1: Benchmark "Diane"
21-15-9 reps for time: Deadlifts (225/155) Handstand Pushups
immediately followed by
21-15-9 reps for time: CTB Pullups Burpees over Bar
Cooldown: 800 m + 800 m row
Post Diane time and total time to comments.
:Scaling
1)Handstand Pushups
Scale reps accordingly
Scale ROM
Sub DB Push Press
2) CTB Pullups
Sub Regular Pullups
Scale reps accordingly
Sub Band Pullups
Sub Ring Row
ICT
General WU: Coaches Choice
Strength: For 6 min Minute, alternating with your partner
complete :40 max KB Power Swing
EX. Partner A: completes :40 power swing
Partner B: asssists
-rotate-
Goal here is speed, no measure!
WOD 1: For time:
1000 m run
20 single KB Thruster (53/35)
20 KB High Pull
800 m run
20 single KB Thruster (53/35)
20 KB High Pull
600 m run
20 single KB Thruster (53/35)
20 KB High Pull
300 m run
20 single KB Thruster (53/35)
20 KB High Pull
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