5.3.18 Workout of the Day

Liz, 830 CrossFit

CrossFit

1. Conditioning

"Hurricane" 3 RFT: 800 Meter Run 21 Power Cleans (155/105)

Simple couplet today of running and power cleans. The weight on the barbell should be something on the higher side of moderate. It should be a weight where they are capable of holding on for 12+ repetitions unbroken, but within the workout a quick single should always be there. If unable to run, complete 1000 m row.

2. Accessory: "Body Armor" 4 Sets for Quality of 10 Kneeling Single Arm Dumbbell Press (Each Side) 10 Romanian Deadlifts 15 Close Grip Push-ups 15 Hip Extensions

Athlete’s choice on loading, but it must be moderate enough so that allows for unbroken repetitions each time. On the hip extensions, pause for a full two seconds at the top of each repetition. Rest 2:00 – 3:00 between sets.

ICT

1. Conditioning:

Teams of 2, 35 minute AMRAP 20/15 cal Row or 15/10 cal Bike 300 Meter Med Ball Run (20/14)

2. Midline: 5 Minute Static Holds

In this partner workout, athletes will complete full rounds before switching. For example, athlete 1 will complete the entire row and odd object run before tagging their partner in to begin. The object weight should be a weight that you are confident in moving quickly and without stopping for all 300 meters..