8.5.17 Workout of the Day

Sam R.

830 CrossFit

Box Brief:

Today, and the 1st Saturday of every month, we will be hosting a FREE CrossFit and ICT foundation class for all current, prospective, and new members looking to become more efficient with functional movements. We will cover all movements patterns, a nutritional baseline and an overview of our methodology. Both classes will run from 10-12 pm in separate buildings. Our goal during this session is for our athletes become more knowledgeable, comfortable and aware of what functional movements are and their practical application the gym walls.

CrossFit

1. Barbell Conditioning EMOMx9 3 Power Cleans + 3 Front Squats + 3 Push Jerks (205/145)

2. Conditioning “31 Heroes” Teams of 2, AMRAP 31: 8 Thrusters (155/105) 6 strict pullups 11 Box Jumps (30/24)

Continuous run with bumper (45/25)

ICT

1. Conditioning “31 Heroes” Teams of 2, AMRAP 31

8 KB single KB thrusters (35/20) 6 strict pullups 11 Box Jumps (30/24)

Continuous run with bumper (45/25)

Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed above. Partner 2 runs 400m with a bumper (45/25). When Partner 2 returns from the run, Partner 1 will grab the bumper, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.