7.9.18 Workout of the Day

Brandon, 830 AM

Box Brief:

-Happy Belated Birthday Jacqui Nelson.

-Kids Camp today 930-1030 AM.

-Kids Camp Smoothie Special $4 Kids Smoothie, $10 Kids+ Adult Smoothie

CrossFit

1. Comptrain new Benchmark: “Van Damme” For Time: 30 Snatches (135/95) 10 Ring Muscle-ups 30 Clean & Jerks (135/95) 10 Ring Muscle-ups 30 Thrusters (135/95) 10 Ring Muscle-ups

2. Row Conditioning

-20 minute cap- On the Minute x 12: Minutes 1-2-3: 20/14 Calories Minute 4: Rest Minute 5-6-7: 15/11 Calories Minute 8: Rest Minutes 9-10-11-12: 10/8 Calories

Row Sub: 100 m, 75m, 50 m sprints,

3. Midline Tabata Hollow Rocks 8 Rounds of :20 On, :10 Off

ICT

1. Benchmark "Kelly"

5 Rounds For Time: 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14)

2. Midline Tabata Hollow Rocks 8 Rounds of :20 On, :10 Off

A few weeks back we completed, “Kellen Helly”, and combination of the benchmark workouts “Helen” and “Kelly”. Today, we complete “Kelly” as written. In this longer triplet, aim to complete each round somewhere between 5-7 minutes. Adjust the number of round and reps, weight, or height as needed. The wallball should be a load that they could complete unbroken when fresh, but in no more than three sets within each round. If unable to run, complete one of the following:

500/400 Meter Row 28/20 Calorie Assault Bike