9.24.16 Workout of the Day

Happy Birthday to our in-house videographer, photographer, social media, and website Guru, Ryan Baggott. Thank you Ryan for becoming a backbone to our 843 community and for being a such great friend and supporter to all of us. Happy Birthday Bro!

CrossFit 715 and 830 AM

Masters Tour 2016.. Today,..Within the hour, you will have the option to complete one, two or three WODs if you like. We will keep a running clock.

WOD # 1 “The Couplet”

9-6-12-3-18 :

ANY Squat and Shoulder to Overhead (barbell from the floor at the call of go)

(6 minute time cap, get credit for all reps done.)

RX: 30-39 : 135/95 40-49 : 115/75 50-59 : 95/65 60+ : 75/45

Scaled: 30-49 : 95/65 50+ : 65/45 (movement restrictions allow moving this barbell to overhead in any fashion, as such, it is ok to bring it to the hang or ground, and snatch it if that is easier on the athlete)

WOD # 2 “The Triplet”

10 Minute AMRAP – 3, 6, 9, 12, 15, 18, 21… of Ring Dips Burpee to a plate Overhead Lunge Steps with the plate (stationary ONLY)

RX: 30-39 : 45/25 40-54 : 45/25 55+ : 25/15 Hand Release Push-ups

Scaled: 30-44 : 45/25, Hand Release Push-ups instead of Ring Dips 45-54 : 25/15, Hand Release Push-ups instead of Ring Dips 55+ : 15/10, Hand Release Push-ups instead of Ring Dips

WOD # 3 “The GRIP Chipper”

12 Minute AMRAP – Finish and start back over at the top

10 Burpee Box Overs (jump or step) 20 Toes to Bar 30 Cleans (power or squat) 40 Pull-ups 50 Kettlebell Swings 60 Double Unders

RX:

30-44: 24″, 155/105, Chest to Bar all men, chest to bar women to 39, regular pull-ups women over 39, 1.5 pood/1.0 pood 45-54 : 24″/20″, 135/95, Pull-ups, 1.5 pood/1.0 pood 55+ : 20″, Toes to bar OR Knees to Elbows, 115/75, Pull-ups or ring rows X2, 1.5/1.0 pood, Double unders or singles X3

Scaled: 30-44 : 24″/20″, Toes to Bar or Sit-ups X2, 95/65, ring rows or 100 air squats, 1.5/1.0 pood Russian, 60 Doubles or 120 Singles 45-54 : 20″, Toes to Bar or Sit-ups X2, 95/65, ring rows or 100 air squats, 1.5/1.0 pood Russian, 60 Doubles or 120 Singles 55+ : 20″, Toes to Bar or Sit-ups X2, 65/45, ring rows or 100 air squats, 1.0/.5 pood Russian, 60 Doubles or 120 Singles

Ring Row Standards: you will stand straight and lower the rings until the top of the ring is at the line of your nipple, or bottom of sternum. Standing with your heels, directly below the rings, legs will be straight with heels on the ground. Full extension of elbows at the bottom, and rings or palms (not wrists) must touch the chest. Kipping is allowed, but bent knees are not, kipping from the hips and torso.

ICT

General WU: Coaches Choice

Specific WU:300 m run+ 3x3 DL ascending to WOD weight

WOD 1: In teams of two, alternate full rounds to complete as many rounds and reps as possible in 20 minutes of: 9 Burpee Box Jump-Overs (24″/20″) 9 DL (155/105 lbs)

Midline: 8 minutes AMRAP of

:150 m run

:15 strict hanging knee raises