6.13.16 Workout of the Day

Chris Spires and family

CrossFit

General WU:Coaches Choice

Specific WU:In 8 minutes complete: + 400 m run + 3x3

ascending to press weight Strength: Every 2 minutes, for 10 minutes (5 sets): Strict Overhead Press x 4-6 reps *Use heavy dumbbells or a barbell.

WOD 1: Every 90 seconds, for 15 minutes (10 sets): 5 Push Presses (from the ground.. Dip and Drive, no redip please!) 10 Burpees Over the Barbell

Choose a unbroken load but one that will challenge you!!

Cooldown: 800 m (big square) run at conversation pace

Midline:Coaches choice

ICT

General WU: Coaches Choice

Specific WU: In 5 minutes complete:10 reps/movement

WOD 1:24 min EMOM for max reps (:40/:20)

Min 1: cal row

Min 2: KB goblet squat (53/35)

Min 3: HS HOLD

Min 4: weighted abmat situps with slam ball (20/15)

** Goal is Full R.O.M. good consistent rounds with quick transition. **

Cooldown+ Midline: Within 10 minute complete, not for time but for effieciency:

400 m run( palm tree past exit sign) +400 m row+ 1 minute plank series