5.12.16 Workout of the Day

Congrats to Coach Paul and his Bluffton Bruisers this past weekend on advancing to the SAGL finals this weekend in Columbia. Good luck!!

CrossFit

General WU: Coaches Choice

Specific WU: Take 5 minutes work up to opening set for Push Press

3x3 ascending

Strength: In 12 minutes complete: Push Press 5x3 ascending

*Goal is to hit a Heavy 3 rep*

*Please focus on driving that bar up after the dip!! No re-dips today!

At the 18 minute mark:

WOD 1: In teams of 2, complete as many rounds and reps as possible in 15 minutes of: 150 Sprint 10 S2OH (115/75)

As soon as athlete 1 completes sprint, the next teammate starts his/her sprint.

*Please partner up with athlete to share same barbell

SCORE=Total team rounds +reps (i.e.. Every time an athlete completes a round= 1 round)

Cooldown: 600 m run at 70%

ICT

General WU: Coaches Choice

Specific WU: In 6 minutes complete 10 reps/movement +150 m run

WOD 1: 12 min AMRAP of

150 m run (CF-843 sign) or row

10 pullups/ progressions

-rest 3 min-

WOD 2: 12 min AMRAP of

150 m run (CF-843 sign) or row

10 KB Step up (35/20)

-Athletes may stagger stations-

SCORE= completed rounds only WOD 1+WOD 2

Cooldown: Use remaining time in the hour to get with your coach to work on skill work or 10 minute light run or recovery row.