10.14.16 Workout of the Day

The one, and only, Enaldo.

What do you do when your forced to evacuate? You pack up and head to Rome.

No, not Rome, Ga.. Rome, Italy.

CrossFit

General WU: Coaches Choice

Specific WU: 10 reps of barbell good am+DL+3x3 ascending to Strength

Strength: In 15 minutes complete

Three sets of: Deadlift (6-8 reps).. pick unbroken weight, 60-70% of 1 RM Rest 60-90 seconds Ring or Stationary Dips x 20-25 reps (more advanced athletes may perform the dips from high rings – starting each set with a muscle-up) Rest 60-90 seconds

WOD 1: Perform this as a team of two, with one person trailing the other. As soon as partner A completes the 500m row, Partner B jumps on and rows while partner A performs the push-ups and swings. 3RFT:

500 Meter Row/ 400 m run 15 Hand-Release Push-ups 25 Kettlebell Swings (53/35)

*No 2 people are ever working at same station*

ICT

General WU: Coaches Choice

Specific WU: Take 8 minutes and complete 15 reps/ movement +600 m run

WOD 1: "Tabata This"

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

• Tabata Row- calories

• Rest 1 minute

• Tabata AirSquat -to a med ball

• Rest 1 minute

• Tabata Pull-up/ KB SDHP since we did pull-ups yesterday.

• Rest 1 minute

• Tabata Push-up

• Rest 1 minute

• Tabata Sit-up- use abmat

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).

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.

Cooldown: 800 m run