10.15.19 Workout of the Day

Box Brief

All Fall League’ers are highly encouraged to do the CrossFit WOD today. We will fine tune your Deadlift so we can PR on Wednesday !

The next 3 consecutive Wednesdays, our last lead class of the day will be 12:30 PM, due to Fall League preparation. The gym will open back up for non led open gym from 4 to 6 PM, space permitting. We have added two non lead classes on Saturday and Sunday from 930 AM-11 AM to accommodate those members that typically take a 515 or 6:15 PM class that did not sign up for Fall League. All other classes are regularly scheduled.

CrossFit

Tempo Deadlift
5 Sets of 1
Tempo: 6 Seconds Up, 6 Seconds Down

Build to a moderate, and not to exceed 55%. Rest as needed between sets.

Conditioning
"Breakfast Club"
5 Rounds of AMRAP 1:30:
25 Double Unders, 6 Deadlifts (225/155#)
25 Double Unders, Max Strict HSPU in Time Remaining
Rest 30 Seconds Between Rounds.

Accessory Bike Recovery
20 Minute Recovery Effort*
*On the 5:00, 10:00, and 15:00:
20 GHD Sit-ups
20 Hip Extensions

ICT

Conditioning
6 Rounds of 3 minute AMRAP
20/15 calorie row
30 Alternating Hang DB Snatch (50/35)
Into time remaining Max abmat sit-ups
Rest 3 minutes between sets

Midline 6 minutes for efficiency (:40/:20)
Hollow
Superman
Downdog
Updog