Your workout of the day!
Glycemic index for 60+ foods. Harvard Medical School. https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods
16 Rounds of 0:45 ON / 0:15 OFF
Deadlifts 225/155
Box Jumps 24/20
Rower/Bike for cals
Rest
“Picking the Perfect Protein” The Box Mag. https://www.theboxmag.com/box-nutrition/picking-the-perfect-protein-9640
5 Rounds for time:
30 Kettlebell Swings, 70#
30 Burpees
30 GHD Sit-ups
In honor of Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan.
To learn more about Hansen click here
*All athletes will perform ab mat sit-ups (not GHD sit-ups)
24 tabata rounds
Rotating each round between
1) Push Press 135/95
2) Burpees over the bar
3) V-ups from a hollow body (PERFECT)
Score is total reps.
When to eat protein?
https://www.boxrox.com/recovery-bcaas-protein-nutrition/
5 RFT:
Row 250m
Hold Ring Support for total 25s
15 Overhead Squats 75/55
Hold L-Hang for total 25s
How do I get enough protein?
https://www.health.harvard.edu/healthy-eating/do-you-eat-enough-protein
Plant based protein powders for vegan athletes:
https://www.womenshealthmag.com/food/g17047056/best-vegan-protein-powders/
With a partner for time:
40 Strict Presses 45/35
40 T2B
200 Double Unders
30 Push Presses
30 K2E
150 Double Unders
20 Push Jerks
20 Situps
75 Double Unders
“How Much Protein Do I Need? ”
https://healthyeater.com/flexible-dieting-calculator
Male 5′ 10″/185lbs = 185gs
Female 5’6″/135lbs = 135gs
ARE YOU GETTING ENOUGH PROTEIN?
AMRAP 12
14 Air Squats
7 Hang Squat Cleans 155/105
3 Strict L-Pull ups
EMOM for as long as possible:
7 Thrusters, 75/55
7 Pull ups
7 Burpees
Everyone gets some fun, fun.
7m AMRAP
10 Wall Balls 20/14
10 Burpees to a 45/25lb plate
10 Plate GTOs 45/25
“Study: Americans getting more exercise but increasingly obese” The Hill. http://thehill.com/policy/healthcare/378478-study-americans-getting-more-exercise-but-increasingly-obese
4 Rounds For Time:
10 Box Jumps 30/24
15 Situps
10/10 KB Snatches 53/35
12m EMOM
a) 10 kips / 15 kips / 10 7-kips
b) hold tripod 45s / 6 tripod straddle to headstand / 6 tripod pike to headstand
c) 12 alternate leg candlesticks / 12 alternate leg candle sticks w/ medball / 12 pistols, alternating
This EMOM has 3 different movements with 3 suggested levels of difficulty for each movement. Perform the highest level difficulty you can do within each minute.
CrossFit WOD 180320
Complete as many rounds as possible in 7 minutes of:
15-cal. row
15 push-ups
Scroll for scaling options.
Post rounds completed to comments.
Scaling
This couplet is designed to allow athletes to maintain intensity in each movement throughout the 7 minutes. The row should be a sprint, and the push-ups should be performed in no more than 2-3 quick sets. The early rounds should not take you more than 90 seconds.
Intermediate Option
Complete as many rounds as possible in 7 minutes of:
12-cal. row
12 push-ups
Beginner Option
Complete as many rounds as possible in 7 minutes of:
10-cal. row
10 knee push-ups
