October 31, 2015 – Competition

Workout of the Day
A.
Every minute, on the minute, for 6 minutes of:
Sumo Deadlift x 2 rep @ 75%

B.
Deadlift
*Set 1 – 4 reps @ 60%
*Set 2 – 6 reps @ 70%
*Set 3 – 6 reps @ 80% (up 2% from last week)
Rest 2-3 minutes between sets

C.
Five sets for max reps or calories of:
60 seconds of Russian Double Kettlbell Swings (16/12 kg KBs)
60 seconds of Kettlebell Shoulder to Overhead (16/12 kg KBs)
60 seconds of Front Racked Kettlbell Lunge (16/12 kg KBs)
60 seconds of Assault Bike or Rowing
60 seconds rest

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)

Three sets of:
Run 800 Meters @ 1-Mile PR pace
Run 400 Meters @ 60%
Rest 5-6 minutes

__________________________

Calling all Masters Athletes! The new Masters 2015 Off-Season cycle starts on Monday! This cycle will be an ongoing program between now and the 2016 CrossFit Open as a month-to-month subscription.

If you are looking to build foundational strength, aerobic capacity and work on foundational gymnastics skills then sign up today. This program will continue to emphasis strength development as well as prepare you over the next few months to peak for the 2016 Open.

You can CLICK HERE to sign up!

__________________________