Hello Monday!!

December 11, 2017

Hello Monday!

 

Monday Dec. 11, 2017

 

CrossFit (6am/7am/10am/12:15pm/5:30pm)

 

Strength:

Strict Press tempo:

5-6 sets of 10 strict press

 

Superset with 5 bodyweight RDL’s per leg

 

WOD:

 

“Icon 2”

 

3 RFT:

10 Thrusters 105/155

10 Muscle-Ups

400 meter Run

 

Scaled version:

10 Thrusters (scale weight as needed)

10 Burpee Pull-ups

400m Run

 

CrossFit legend Chris Spealler designed 8 workouts he called the "Icon 8" for Icon Athlete as benchmark tests. Spealler says "they are all classic CrossFit style workouts that are designed to test a variety of time domains, reps, and movements. Those showing excellent capacity across all 8 workouts are a well rounded beast to be reckoned with as far as I can tell."

 

 

Endurance WOD (6:30pm)

 

For time:

60 calorie Assault

50 Air Squats

40 AbMat Sit-Ups

30 Push-Ups

20 Pull-Ups

10 Burpees

 

Rest 5-10 minutes

 

For time:

60 calorie Row

50 Marching Lunges

40 Hollow Rocks

30 Plank Up-downs

20 Wall Balls 14/20

150m MB Run

 

 

On-Ramp (7:30pm)

 

 

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