8.22.17 Workout of the Day

Luis 830 CrossFIt

CrossFit

1. Barbell Conditioning EMOMx8 3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)

2. Teams of 2:

Conditioning P1 works 4 min, then P2 works 4 min

15-12-9 Wallballs (20/14) Chest to Bar Pull-ups Max Calorie Bike in time remaining

right into

P1 works 4 min, then P2 works 4 min

15-12-9 Wallballs (20/14) Toes to Bar Max Calorie Bike in time remaining

right into

P1 works 4 min, then P2 works 4 min

15-12-9 Wallballs (20/14) Pull-ups Max Calorie Bike in time remaining

SCORE=total team cals

In today’s interval based conditioning piece, we are looking for a weight on the wall balls that every set will be unbroken without a doubt. On the gymnastic movements, we want our athletes to pick a movement that they could do unbroken when fresh, but one break within each set is allowed in order for them not to reach failure. Picking the right loading/movements on these two pieces will enable each individual to get the high intensity stimulus we are looking for.

ICT

1.WOD 18 Minute Team AMRAP

5 BJ (24/20)

10 KB SDHP (53/35)

15 Airquats

SCORE=total team rounds

*Partner 1 completes full round while partner B rests

2. Sprint Conditioning:

100 m relay sprint, -I go, you go-

20 total team rounds for time:

Midline: Double tabata