4.21.17 Workout of the Day

Flex Friday, Suzie 830 AM CrossFit

Box Brief:

Starting today, by popular demand, will be combining the ICT and CrossFit 1230 class . ICT'ers will substitute in a gymnastic or met con piece for our CrossFit Strength piece, while all athletes during this class time take the CrossFit Conditioning WOD proceeding the Strength portion.

CrossFit

1. Conditioning

“Frantic”

4 Rounds: 21/18 Calorie Bike/ Row/ 300 m run 18 Thrusters (65/45) 15 Pull-ups

2. Midline/ Skill 12 min EMOM (:40/20)

*Pick any 3 gymnastic movements you need work on*

As many of you know, we follow a program that Ben Bergeron has put together. Bergeron owns CrossFit New England and CrossFit Tilt, both located in Massachusetts. . In addition, he is considered one of the THE best coaches and programmers in the world. Bergeron coaches Matt Fraser and Katrin Davidsdottir, the 2 fittest athletes in the world. He lso runs and hosts a youtube "Chasing Excellence" series. Ben gave a talk on Tuesday regarding intensity. In it he noted, “Intensity is the independent variable most commonly associated with favorable adaptation. What that means is the harder you work intensity, the faster you are going to get your results.” If you’ve ever been on a Schwinn Bike or done Fran (Thursters and Pull-ups), you know the intensity that comes along with them.

ICT.. In CrossFit

1. Conditioning

“Frantic”

4 Rounds: 21/18 Calorie Bike/ Row/ 300 m run 18 KB SDHP (53/35) 15 Pull-ups

2. Midline/ Skill 12 min EMOM (:40/20)

*Pick any 3 gymnastic movements you need work on*