Thursday 180517

I. General Warm-up

CrossFit Warm-up:

1 RNFT:

10 Samson Stretch

10 OVC OHS

10 Pull-ups/Ring Rows

10 Dips/Push-ups

10 Sit-ups

10 Hip Ext.

 

II. Transition

Barbell Warm-up:

10 DL

10 Power Snatch

5 OHS

10 Power Clean

10 Push Press

5 Front Squat

 

Build barbell weight to working weight (Snatch, DL, and Clean)

Take any pull-up bar warm-up reps needed

 

III. Workout Of The Day

Rx

3 Rounds of:

5 Bar Muscle-ups

5 Snatches @155/105

then…

3 Rounds of:

15 Deadlifts @155/105

30 Squats

then…

3 Rounds of:

5 Bar Muscle-ups

5 Cleans @155/105

*15 minute time cap

 

Scale 1

3 Rounds of:

10 Chest-to-Bar Pull-ups

5 Snatches @135/95

then…

3 Rounds of:

15 Deadlifts @135/95

30 Squats

then…

3 Rounds of:

10 Chest-to-Bar Pull-ups

5 Cleans @135/95

*15 minute time cap

 

Scale 2

3 Rounds of:

10 Jumping C2B Pull-ups

5 Snatches @75/55 or less

then…

3 Rounds of:

10 Deadlifts @75/55 or less

20 Squats

then…

3 Rounds of:

10 Jumping C2B Pull-ups

5 Cleans @75/55 or less

*15 minute time cap

 

PERCEIVED INTENSITY 9/10

 

INTENDED STIMULUS

CrossFit Mainsite WOD from 180508. Challenging barbell movements and pull-up bar work sandwiching some low-skill grunt work. We are wanting to push the pace and hold on for unbroken sets. Scale appropriately so you can maintain technique and keep the intensity high despite the skill work. Check out these WOD Tips from Rory McKernan: https://journal.crossfit.com/article/cfj-crossfit-wod-180508

 

IV. Accessory, Recovery, Community

Cool-down walk 400m

Mash upper back and hip flexors on Foam roller and KB 2:00-3:00 each

 

V. Supplemental Work

Thursday:

Strict Press

Warm-up Sets:

10-8-6-5 gradually building

Working Sets:

5 @78%

3 @88%

2 @98%

*rest 3-4 minutes between

Crossfit Enhance