Oct 13, 2016

Friday 2016.10.14


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

WOD: Event 1 - CrossFit Team Series

Team Rx'd Workout For time: 
Relay as pairs - 21-15-9 reps of:
- Synchronized burpees facing bar
- Synchronized overhead squats (95 / 65 lb.)
- Synchronized chest-to-bar pull-ups
* Time cap: 25 minutes

Team Scaled Workout For time:
Relay as pairs - 21-15-9 reps of:
- Synchronized burpees facing bar
- Synchronized overhead squats (65 / 45 lb.)
- Synchronized chin-over-bar pull-ups
* Time cap: 25 minutes
 

Notes
* At the call of "3, 2, 1 ... go," the first pair will perform 21 synchronized bar-facing burpees, then 21 synchronized overhead squats and 21 synchronized chest-to-bar pull-ups. They will then complete the rounds of 15 reps and 9 reps in the same manner before slapping hands with the second pair, who will then perform the triplet in the same manner.

* Time stops when the second pair finishes their last rep of the chest-to-bar pull-ups.

* The team’s score is its total time. 


https://games.crossfit.com/teamseries/#/year/2016/series/1/events/1


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)
- Finish with 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!

3 comments:

monroe said...

Did the scaled workout with the afternoon group. Odd numbers so we did it as singles.
10:24

Matt Slyder said...
This comment has been removed by the author.
Matt Slyder said...

11 min 65# single