Wednesday August 10th, 2016
[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Wednesday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”August 10, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]
Warm Up/Skill:
400 Meter Run,
then 3x
10 One Legged KB Deadlift
10 KB Swings
6 Tall Cleans (2 at each ¼, 1/2 , full)[/vc_column_text][vc_column_text delay=”0″]
STRENGTH:
Deadlift 4X6[/vc_column_text][vc_column_text delay=”0″]
METCON:
In teams of two, partners alternate rounds to complete five each of:
5 Power Cleans (155/105 lbs)
50 Double Unders (1 min attempts)[/vc_column_text][vc_column_text delay=”0″]
ACCESSORY:
Coaches Choice[/vc_column_text][vc_column_text delay=”0″]
*CrossFit Endurance Workout* – Meet at Highland High School Track at 5:30am
Track Workout
200 Meter Run at Easy Pace
100 Meter Sprint
400 Meter Run at Easy Pace
100 Meter Sprint
600 Meter Run at Easy Pace
100 Meter Sprint
800 Meter Run at Easy Pace
100 Meter Sprint
1000 Meter Run at Easy Pace
100 Meter Sprint
800 Meter Run at Easy Pace
100 Meter Sprint
600 Meter Run at Easy Pace
100 Meter Sprint
400 Meter Run at Easy Pace
100 Meter Sprint
200 Meter Run at Easy Pace
100 Meter Sprint
Total Distance = 5900 Meters
The main focus is perfect form on the 100’s. Quick and fast turnover. I will be teaching proper form on the run.
We will be following Chris Hinshaw’s programming from Aerobic Capacity. He coaches multiple CrossFit Games Athletes. It is getting great results![/vc_column_text][/vc_column][/vc_row]
2016 09 08