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11.7.16 Workout of the Day

ryan Baggott
Nov 7, 2016
2 min read

Happy 61st Birthday Bill! A CrossFit 843 ICT staple athlete. To another year of running, health, and wellness Bill. Keep making us proud.

CrossFit

General WU: Coaches Choice

Specific WU:Take 5-7 minutes to mobilize and work up to set 1 with your barbell

Strength:Every 2 minutes, for 20 minutes (10 sets): Power Clean x 1.1 (rest 10 seconds between singles, and build to today’s heavy over the course of the ten sets)

WOD 1: In teams of two, alternate sets to complete four each of: 3 Hang Power Cleans 2 Alternating Reverse Lunges 1 Shoulder to Overhead Run 400 Meters

Choose the heaviest load you can successfully complete without dropping the barbell.

Accessory: 3x of Supine Ring Row x 10 reps @ 2111 Rest 30 seconds Hollow Holds x 40-60 seconds Rest 30 seconds

ICT

General WU: Coaches Choice

Specific WU: 300 m run+10 reps/movement

WOD 1 :Fall League Week 4 WOD

12 min AMREP of Cal row KBS Weighted Step-ups. SCORE= Total Team Reps

Teams of 4 There will be 4 stations in this workout. Station 1: Calorie Row Station 2: KBS (53/35) Station 3: Weighted bumper step-up (45/25) (20"/20). Correct , M and F use same 20 inch box Station 4: Rest.

This workout will similar to "Fight Gone Bad" Format in which you will rotate to your next station every minute for 12 minutes.

-each athlete starts at a different station to begin the workout. -there will always be 3 athletes workout and one athlete resting - you may rotate prior to the minute ending but MAY NOT start your next station until the next minute begins. -no 2 athletes can work at the same station at once. -each team will be given a lane in which you will rotate to the next station in front of you, similar the the Games ladder and and chipper events.

Standards: Calorie Row: Damper setting can be at whatever setting you like. KBS (53/35): Ok, so this movement is super hard to judge and standards are always compromised. So Paul and I have decided to make it simple to help judge....KB starts in the deadlift position between the legs , arms fully extended. KB finishes with arms fully extended PAST PARALLEL to the ground. So the KB does not need to be overhead. The judge will be front of you during the swings and they must see your eyes at the top of the rep in order for it to count. This is the most efficient way we have decided to be able to judge for consistency across the board. Weighted Bumper Step up: the bumper must be held with 2 hands in the frontal plane. It CAN NOT be rested or placed on your head, above your head or on your sides. It may touch your body but need to be positioned in front of you, similar to the position of a Goblet Squat. Athlete must step up and onto the box. Full hip extension is required. You do not have to alternate legs , but 2 feet have to both come in contact with ground before stepping up. Again, please may sure your athletes open their hips up (when practicing) at the top and NOT not just lock out their knees with a muted hip.