9.26.16 Workout of the Day

Ivana.. getting ready for Fall League

830 CrossFit

CrossFit

General WU: Coaches Choice

Specific WU: 15 barbell good morning+

3x5 ascending DL to set 1

Strength:Deadlift

In 15 minutes complete:

15-10-5 Unbroken reps

**After each set complete max strict HSPU**

SCORE=TOTAL unbroken Deadlift load combined

-Increase the deadlift load each set, with the goal of selecting a weight that is extremely challenging for the final 2-3 reps of each set.- -If you’re unable to get a minimum of 5-6 strict handstand push-ups, perform an L-Seated Dumbbell Press with a weight that will allow you to get at least 10 reps in your first set. -

WOD 1:Against a 2-minute running clock, complete as many rounds and reps as possible of: 10 Alternating Reverse Lunges (115/75 lbs) 10 Push Press (115/75 lbs) Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

Midline:Coaches Choice

ICT

General WU: Coaches Choice

Specific WU: Take 5-7 minutes to complete:

15 situps

15 OH steps

150 m run+150 m row

WOD 1: For time

1 Round: 800 Meter Run or row (stop sign) 80 abmat situps +20 Bumper OH walk steps (45/25) (1.2.3..)

INTO 2 Rounds: 400 Meter Run or row (Palm tree) 40 abmat situps + 20 Bumper OH walk steps

INTO 3 Rounds: 200 Meter run or row (Melanchamp sign) 20 abmat situps + 20 Bumper OH walk steps (45/25)

**Please share a barbell to save equipment and space today**

Midline: 3x of :20 plank on rings

:20 hollow

:20 superman