10.14.19 Workout of the Day

The Colts

Box Brief

Fall League Week 2 workout and heat times are posted on our CrossFit 843 Facebook Page. Please strategize with your team the next 2 days.

CrossFit

Back Squat
5 Repetitions
4 Repetitions
3 Repetitions
1 Repetition
1 Repetition
1 Repetition

Aim here is to keep the rest to 2:00 or less, as we build to moderate loads. Not to exceed 90% on the final rep of the squat.

Recovery Conditioning
"Rug Mouse"
20 Minute Assault Bike*
*On the 0:00, 4:00, 8:00, 12:00 and 16:00:
8 Chest to Bar Pull-ups
8 Burpee Box Jump Overs (24/20)
50' Double Dumbbell Front Rack Walking Lunge (50's/35's)

ICT

Conditioning

AMRAP 7
800 Meter Run
Max KBS (53/35)

AMRAP 7
800 Meter Run
Max KB Front Rack step outs (L+R=1 rep)

AMRAP 7
800 Meter Run
Max KB SDHP

-Rest 2 minutes between sets-

Midline+Cooldown= 10 minutes coaches choice