WORKOUT OF THE DAY

work:rest intervals

FRI 06.13.14

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Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Mike
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Vocabulary of the Day

Double Under (DU) & Jump Rope Terminology
Consecutive DUs: Unbroken DU after another (no singles in between). For every jump the rope spins twice under the feet.
Max Consecutive DUs: 1 set of max rep consecutive DUs. Multiple attempts allowed.

Continuous Rope DUs: 1 single + 1 DU or 2 singles + 1 DU.. etc. Rope continuously moving.
Max Continuous Rope DUs: 1 set of max DUs while rope moves continuously. Count successful DUs and only DUs. Singles completed do not count toward max reps but allow continuous rope spin.

Max Reps DUs: Total DUs in an interval (may be consecutive, continuous, or single rep DUs)

Consecutive Singles: Unbroken single jump ropes
Max consecutive singles: 1 set of max rep singles. Multiple attempts allowed.

Workout of the Day (WOD)

A. Chinups & Jump Rope: 3 Rounds (4 minute time limit per round)
OPEN: 1 Set of Max Rep Strict Chinups. (1 attempt)
Then in remaining time…
1 Set of Max Consecutive Jump Rope: singles, continuous rope Double Unders (DU), or DU (multiple attempts permitted)

Post total strict chinups and total of max consecutive Jump Ropes from 3 rounds.
Ex: 51/402 DUs

B. 3 Rounds As many reps as possible (AMRAP) (work 40s:rest 20s)
Toes-to-bar
Box Jumps (24”/20)
Tire flips
Burpee plate hops (45# plate)
Rest 1 minute between rounds

Post total reps completed. Ex: 152

And coming Saturday…

Partner WOD “Carry On”
Team WOD (2 groups)
5 Rounds
25m Sled Push (50/25) –OR– 50m Sled pull (50/25)
10 Burpees
200m Object Carry**

All reps and distances are per person. As many people working at a time as sled/object carries permit.

**Each person must carry each of the following items 200m:

  • 20ft of Rope
  • Gym Floor Mat
  • Sledgehammer
  • Double Medball 2x(20/14)
  • Double Plate 2x(45/25)