1.22.19 Workout of the Day

Happy Birthday Woody! Down 60 pounds in a year and a half.

For the next month, in preparation for the Open, on the CrossFit side we will substitute gymnastic skill work for our Midline "abs" at the end of the class (time permitting). Our goal is to get you as prepared as possible.

-Refer a friend and make that $$$, see your coach for more details-

CrossFit

1.Skill: Ring Muscle-Up

2."Chain Reaction" 3 Rounds: 21/15 Calorie Assault Bike 7 Pull-ups + 7 Toes to Bar + 7 Chest to Bar Pull-ups

Directly Into...

3 Rounds: 9 Power Cleans (155/105) 9 Push Jerks (155/105)

3. Open Prep Midline: 2 Rounds: :30 Seconds Single Arm Overhead Dumbbell Hold (Left) + 15 GHD Sit-Ups :30 Seconds Single Arm Overhead Dumbbell Hold (Right) + 15 GHD Sit-Ups :30 Seconds Double Overhead Dumbbell Hold + 15 GHD Sit-Ups

ICT

1. 32 minute EMOM

min 1: 6 KB DL+ 6 KBS+ 6 KB front squats (53/35)

min 2: 15 GHD hip extension

min 3: 3 wall walks

min 4: 100 m sprint

-modify your work reps to sub :35 seconds splits-

Midline: Coaches Choice