Oct 20, 2016

Friday 2016.10.21

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

CrossFit Team Series Event 7 WOD:

Team Rx'd Workout - As pairs, alternating
20-min. AMRAP:
- 5 clean and jerks, each (185 / 135 lb.)
- 10 synchro toes-to-bars

Team Scaled Workout - As pairs, alternating
20-min. AMRAP:
- 5 clean and jerks, each (115 / 75 lb.)
- 10 synchro hanging knee raises

At the call of "3, 2, 1…go," the first pair will begin their 5 clean and jerks. The athletes can complete the lifts at the same time, there is no need to synchronize. After each athlete completes five repetitions with their barbell, they will move to the pull-up bar to complete 10 synchronized toes-to-bars. After all 10 reps are complete, they will tag in the other pair who will proceed through the two movements in the same manner. The two pairs will continue to alternate in this manner, accumulating as many reps as possible before the 20-minute time cap.

The team's score is the total number of repetitions completed within the time cap.


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)

- 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 

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

1 comment:

Matt Slyder said...

4 team rounds x 40 = 160pts. Slyder, Brian, Keith, Genna. All scaled various weight.