8.28.17 Workout of the Day

Mother and Daughter, B.A. and Casey staying hydrated on the river in 843 fashion.

CrossFit

1. Snatch Grip Deadlift (80%/5)5

2. Conditioning

"Double Dip" AMRAP 15 50 Double Unders 18/12 Calorie Assault Bike 15 DB Hang Squat Cleans (50/35)

Bike Modifications: 18/12 Calorie Row 200 Meter Run

DB Modification:

15 Barbell Hang Squat Cleans (95/65)

Rope Modifications: 100 Single Unders 1 Minute Double Under Attempts Cut to 30 Reps

In “Double Dip” we are looking to dial in a consistent pace for 15 minutes. Having athletes pick a weight that they could do for 20+ reps unbroken when fresh and pick a movement of the rope that they can find a rhythm with will help accomplish this.

ICT

1.Conditioning

35 minute EMOM (:30/:30)

1. 100 m sprint or 100 m cal row

2. lateral burpees .. Goal is 10

3. Russian KBS (53/35) -eye level

4. HSHOLD

5. abmat situps- Gaol is 15

6. ring rows- no measure, slow and controlled

7. box dips-no measure, slow and controlled

-no measure today just keep moving for the entire :35.-

-We want consistent reps every set-

**If there any ICT athletes today that have a heart rate monitor and or fitness tracker, please wear one today. We want to gather some data today on this circuit. Please let one of your coaches know before hand. Thank you.**