6.03.17 Workout of the Day

Congrats to Coach Greg and his wife on their newborn Charlotte Elizabeth Taulbee.

CrossFit

1.Barbell “Adderall” 0-10 - 1M Run, INTO Max CJ (135/95) 10-13 - Rest 13-20 - 800m Run, INTO Max PSn(115/80) 20-23 - Rest 23-27 - 400m Run, INTO Max Thr(95/65)

SCORE=total reps combined

In Adderall, a CFNE benchmark workout, there are three different time windows. 10 minutes for the first piece, 7 minutes for the second, and 4 minutes for the third. As the time domains decrease, so does the run distance and the weight on the barbell. However, the things that do increase are the cycle time between repetitions on the barbell and, in turn, intensity.

ICT

1. Bumper “Adderall” 0-10 - 1M Run, INTO Max Bumper G2OH (45/25) 10-13 - Rest 13-20 - 800m Run, INTO Max Bumper front rack lunges (lf+rt=1 rep) 20-23 - Rest 23-27 - 400m Run, INTO Max Burpees jumping onto bumper

SCORE=total reps combined

*If you are unable to complete the mile in under 10 minutes, scale to 800 m.

*If you are unable to complete the 800 in under 7 minutes, scale to 600 m.