Monday, August 20, 2012

2012-08-197519
Workout of the Day

Notice: We are closed this weekend while hosting a CrossFit Level 1 Trainer Course.  Alternate workouts and venues will be posted on Facebook page

Before Class or In Warm up:

Handstand Shoulder Touch 20 times
Hollow Rock 30 rocks 

Strength:
EMOM for 8 minutes
5 Strict pullups + 5 strict (full depth, full extension) ring dips (reduce number or use weights or bands as necessary)

Conditioning:
Two events from the Decathlon (Use a track or Logan circle course.  DO NOT USE course up to or around building, jog down to Logan circle.)

400m sprint for time
10 minute rest
1500m run for time

Scoring:
Men: If your 400 is 1:21 or faster, and your 1500 is 7:54 or faster use the decathlon scoring tables below to find total points. 
Women: If your 400 is 1:29 or faster, and your 1500 is 8:48 or faster use the decathlon scoring tables below to find total points. 
http://www.usatf.org/statistics/calculators/combinedEventsScoring/

 

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