7.23.19 Workout of the Day

"The Ghost"

CrossFit

1.Row 2K We complete this once a year This is a once a year gauge on where we are with our rowing capacity. It is not intended to me a measuring stick against the past. It is an assessment.

2. Body Armor 4 Unbroken Sets: 3 Dumbbell Power Cleans 3 Dumbbell Push Presses 2 Dumbbell Power Cleans 2 Dumbbell Push Presses 1 Dumbbell Power Clean 1 Dumbbell Push Press *After each set, complete 15 GHD Sit-Ups.

Aim is to build to a heavy complex with the dumbbells. The entire (12) rep complex must be unbroken, with touch and go repetitions taking place on the power cleans with a single head of each dumbbell touching the ground.

-This above wod and Body Amor will be tomorrow's ICT program-

ICT

1.Skill: Jump Rope

2.Conditioning

6 Rounds for Total Reps in 23 minutes

1 minute of Rowing (for calories)

1 minute of Burpees

1 minute of Double-Unders

1 minute Rest

-Today ww will substitute KB SDHP (53/35) for calorie row

2. Midline: Double tabata

Athletes will work for three minutes straight before resting for one minute. “The Ghost” is a “Fight Gone Bad” AMRAP style workout, where the score is total reps completed at the end of the six rounds. Athletes can keep a running count from movement to movement, or add up all three during their rest period.