4.21.18 Workout of the Day

Sam

CrossFit

"Adderall"

1. Conditioning 0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95) 10:00 – 13:00 – Rest 13:00 – 20:00 – 800m Run, Max Power Snatch (115/80) 20:00 – 23:00 – Rest 23:00 – 27:00 – 400m Run, Max Thrusters (95/65)

SCORE=total combined reps

Midline: 5 minutes

ICT

1. Conditioning 0:00 – 10:00 – 1 Mile Run, Max Alt DB clean and Jerk (50/35) 10:00 – 13:00 – Rest 13:00 – 20:00 – 800m Run, Max Max DB Power Snatch 20:00 – 23:00 – Rest 23:00 – 27:00 – 400m Run, Max single DB/KB Thruster

SCORE=total combined reps

Midline: 5 minutes

In this CFNE Benchmark workout, we’ll we working with several different windows of time. In the first 10 minute window, athletes will complete a 1 mile run. Following the mile run, they will complete as many clean and jerks as possible with the remaining time. If athletes best mile is above an 8:30, the mile run can be shortened to 1200 meters to allow for sufficient time on the barbell. Athletes will then rest for 3 minutes before completing the next 7 minute window. During this window, they will complete an 800 meter run and max power snatches in the remaining time. Following another 3 minute rest, they will have 4 minutes to complete a 400 meter run and max thrusters in remaining time. The repetitions on the three barbell movement added up are the scores today. Athletes will change out weight and write scores up during rest periods. Weight on the barbells should be something that athletes could complete at least 15+ reps unbroken when fresh.