8.5.16 Workout of the Day

Some of our 843 moms enjoy'n a much needed girls movie night out sponsored by Woodbridge and Yellow tail. Way to keep it classy ladies! : )

Schedule

CrossFit

5:30- Trey

8:15- Mark

12:30- Paul

ICT

5:45-Martin

7:15- Mark

8:30- Martin

9:30- Martin

12:30- Brandon

5:00- Brandon

6:00- Brandon

CrossFit PR TODAY!!! Come Get it!

General WU: Coaches Choice

Specific WU: Take 12 minutes to complete:

10 reps of barbell DL, PC, FS S2OH+

3x5 ascending to wod weight.

Strength: Take 20 minutes to build to today’s 1-RM Power Clean & Jerk

WOD 1:For time: Run 800 Meters "Grace" 30 Ground to Overhead (135/95 lbs) Run 800 Meters

Midline:Coaches Choice

ICT

General WU: Coaches Choice

Specific WU: In 10 minutes complete:

10 reps/movement +10 barbell good morning+

3x5 ascending to WOD weight.

Strength: Deadlift 5x5. YES.. today we will be doing

a strength component.

10 min EMOM.. Every 2:30 for 10 minutes

complete 5x5 ascending to a heavy set of 5 (5 sets)

Partner up in a team of 2 or 3 to save equipment and space.

OR

Skill: Use this 20 minutes to work on skill of choice, run or row

Your coach will coach the Strength component, those that do skills are

on their own.

WOD 1: “Tabata This”

The 4 Tabata exercises and sequence of this workout is as follows:

• Tabata Row

• Rest 1 minute

• Tabata Squat

• Rest 1 minute

• Tabata Pull-up

• Rest 1 minute

• Tabata Push-up

• Rest 1 minute

• Tabata Sit-up

You do 8 sets of 20 seconds on/10 seconds rest for rowing; then you rest one minute; then you do 8 sets of 20 seconds on/10 seconds off for squats; then you rest one minute, then you do 20 seconds on/ 10 seconds off for pull ups, etc.

The whole workout should take 24 minutes (4 minutes per Tabata interval per exercise, 1 minute of rest between exercise).

Now for clarification on the scoring:

The Tabata score is the least number of reps performed in any of the eight intervals. For rowing, the unit that is measured is “calories”. So for example – let’s say in your 8 rounds of pull ups, the lowest number was on your last round where you did 8, then your score for pull ups is 8.

Midline:none