7.25.17 Workout of the Day

Angelo and Kristin.. Happy Birthday guys!

Quote of the Week: There are five things completely within your control: training, nutrition, sleep, recovery, and mindset.

-Ben Bergeron

CrossFit

1. Barbell Conditioning EMOMx10 Minutes 1-5: 3 Snatches (#Heavy and Unbroken) Minutes 6-10: 5 Clean and Jerk (#Heavy and Unbroken)

2. Partner Conditioning AMRAP 5 7 Rounds of “The Chief” (115/80) Max Calorie Assault Bike/Row Time Remaining

rest 3 minutes

AMRAP 5 6 Rounds of “The Chief” (135/95) Max Calorie Assault Bike/Row Time Remaining

rest 3 minutes

AMRAP 5: 5 Rounds of “The Chief” (155/105) Max Calorie Assault Bike/Row Time Remaining

-alternate rounds, one works one rests, SCORE= Max calories-

“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

ICT

Conditioning:

In teams of 2 complete 25 minute AMRAP

5 burpee BJ (24/20)

100 m sprint

-one works, one rests SCORE=total team rounds

Midline: 9 minute EMOM (:40/:20)

Min 1: Hollow Hold

Min 2: abmat situps

Min 3: Prone plank

-Workouts like these are simple, effective, and deceptively difficult IF intensity is heightened. WODS do not need to be overcomplicated to achieve appropriate stimulus.-.