Workout of the Day
“Reload” (2020 Games) – ICA version
Complete for time:
- 1500/1200m row
Then immediately into 3 rounds of:
- 10 bar muscle ups
- 7 push jerks (185/115#)
Time Cap = 20 minutes
WOD Notes: This was the first workout of the 2020 CrossFit Games, Stage 2. The original workout called for 1500m for both men and women, 5 rounds instead of 3, and 235/145# jerks. Mat Fraser and Tia-Clair Toomey took 1st with times of 13:07 and 12:47, respectively. Our version is a little shorter and lighter but should get the point across! The sub for bar muscle ups will be 2x pull-ups or 2x slam balls. The push jerks should be heavy… when tired you’ll likely need to break them.
Nutrition Notes: We’re 1 week away from the end of the 30 day nutrition challenge! That means it is time to start scheduling the second round of Inbody scans for those of you who started the challenge with one. We’ll be holding times to scan on Thursday, 11/5 and Saturday 11/7. You can reserve a time by clicking here and selecting the Inbody Rescan tab at the bottom of the spreadsheet. If you are going for the extended nutrition challenge (Nov 24) and want to hold off on your inbody scan, that’s fine too. We can use approximate weight loss and any other body measurements you may have taken (waist, hip, arm, leg) as rough indicators of your progress to help us select challenge winners.
Schedule Note: Join Coach Ricky for a rowing clinic on Saturday Nov 14 at 11:00am. The hour-long clinic will cover rowing basics as well as tips to improve your stroke, pace, and recovery. At the end of the clinic participants will complete one of the ROWvember WODs. The clinic is free for ICA members and limited to 14 participants. Reserve your spot today!
