8.4.16 Workout of the Day

Sexy. Real Sexy.

Schedule

CrossFit

5:30- Erik

8:15- Amber

12:30- Paul

4:15- Paul

5:30- Paul

6:45- Paul

ICT

5:45-Meg

7:15- Brandon

8:30- Martin

9:30- Martin

12:30- Brandon

5:00- Brandon, Martin

6:00- Brandon

7:00- Brandon

CrossFit

General WU: Coaches Choice

Specific WU: take 6-8 minutes to get with coach and get

stations/progressions ready for gymnastic skill

Gymnastic Skill: Every 2 minutes, for 18 minutes (3 sets each): Min 1: Muscle-Ups x Max Reps /Pullups (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps) Min 2: Handstand Walk /progressions/Inversion of choice (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet) Min 3: Alternating Pistols/progressions (if you’re proficient, add weight with a kettlebell)

-1 minute rest after each station-

WOD 1: 3 rounds for max reps: 150 m sprint Rest 90 seconds 90 seconds of Ring Dips/ (perform from muscle-up stations if possible) Rest 90 seconds 90 seconds of Burpee Box Jump-Overs (24″/20″) Rest 90 seconds

Score=total combined reps

Midline: Coaches Choice

ICT

General WU: Coaches Choice

Specific WU: in 6 minutes, complete:

300 m run+10 reps movement

WOD 1: Partner WOD

In team of 2 complete 3 RFT of :

800 m run (together)., (Stop sign)

60 bumper Overhead Walking Steps (lf+rt=1 reps)(45/25)

60 Slam Balls (25/15)

60 cal row

-Run together, partition reps how you like,

one works, one rests, one ball, one box,

-Please choose a weight that you can successfully

step with your arms FULLY locked out with lunges

Midline: :2x of (:40/:20)

hollow hold