Oct 6, 2016

Friday 2016.10.07

Warm-up:
2 Rounds of:
- Row 250m
- 15 GHD
- 10 Pullups 
- 10 Pushups
- 5-7mins individual focus areas as desired

CrossFit Team Series Event 5 WOD:
Partner Rx'd Workout For time:
200 wall-ball shots*
150 partner deadlifts
200 handstand push-ups*

*MF pair must hold static deadlift at 340 lb.
M - 20-lb. ball to 10-ft. target
F - 14-lb. ball to 9-ft. target
The 45-lb. barbell must be loaded with 135 lb. on one side and 160 lb. on the other side.

- - - OR - - -

Partner Scaled Workout For time:
200 wall-ball shots*
150 partner deadlifts
200 hand-release push-ups*

*MF pair must hold static deadlift at 240 lb.
M - 14-lb. ball to 9-ft. target
F - 10-lb. ball to 9-ft. target
The 45-lb. barbell must be loaded with 80 lb. on one side and 115 lb. on the other side.

Order: All together
Time cap: 20 minutes 

Notes
At the call of "3, 2, 1…go," one male/female pair will begin the static deadlift hold while the other two athletes begin the wall-ball shots. Two athletes may work on the wall-ball shots at the same time and do not need to be synchronized for the reps to count. All four athletes can trade off to complete the wall balls in any way they choose, but a male/female pair must maintain a static deadlift hold for the reps to count. If the pair in the static hold stops the hold at any time, the other athletes must stop performing wall-ball shots and additional reps will not be counted until a male/female pair re-establishes the static deadlift hold. Athletes must tag each other in their transitions from the static hold to the wall ball.

During the partner deadlifts, one male/female pair works while the other pair rests. The pairs may accumulate reps however they choose. Once the partner deadlifts are complete, one male/female pair will begin the handstand push-ups while the other pair performs a deadlift hold. As with the wall-ball shots, two athletes may work on the handstand push-ups at the same time, unsynchronized. All four athletes can trade off to complete the handstand push-ups however they choose, but a male/female pair must maintain a static deadlift hold for the reps to count. If the pair in the static hold stops the hold at any time, the other athletes must stop performing handstand push-ups, and additional reps will not be counted until a male/female pair re-establishes the static deadlift hold. Athletes must tag each other in their transitions from the static hold to the handstand push-up.

Time stops when the last rep of the handstand push-up is completed. The team’s score is its total time. If the workout is not completed within the time cap, record the total number of repetitions completed up to that point, as that will be used as the team’s score.
 
Cool Down:
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Foam Roller as needed

Post loads and results to 
comments.


Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!

1 comment:

AARON DEVAN said...

Rx with Ryan P and scaled with Jared, Micha, Patrick

28 something.