Wednesday 171101

I. General Warm-Up

2 rounds

12 Quadruped Thoracic Rotations on each side

:30-:45s Hollow Hold

 

II. Skill Work

Take time to practice odd object implements and technique.

 

III. Transition and Build Up

Build S2OH weight to working weight in 3-4 sets. Be sure to discuss Push Press/Push Jerk rep completion/standard.

 

IV. Workout Of The Day

Rx

For Time:

21-18-15-12-9

Shoulder-to-Overhead @115/75

80yd. Odd Object move  Between Rounds

Options: KB/DB Farmers carry, KB Front Rack Carry, Heavy Sandbag/D-ball Shoulder or Front Hug Carry, Sled Push/Pull

*do not complete a Odd Object after 9, the last rep of the round of 9 marks the end of the workout

 

Scale 1

For Time:

21-18-15-12-9

Shoulder-to-Overhead @95/55

80yd. Odd Object move  Between Rounds

Options: KB/DB Farmers carry, KB Front Rack Carry, Heavy Sandbag/D-ball Shoulder or Front Hug Carry, Sled Push/Pull

*do not complete a Odd Object after 9, the last rep of the round of 9 marks the end of the workout

 

Scale 2

For Time:

21-18-15-12-9

Shoulder-to-Overhead @75/45

80yd. Odd Object move  Between Rounds

Options: KB/DB Farmers carry, KB Front Rack Carry, Heavy Sandbag/D-ball Shoulder or Front Hug Carry, Sled Push/Pull

*do not complete a Odd Object after 9, the last rep of the round of 9 marks the end of the workout

 

PERCEIVED INTENSITY - 9/10

 

INTENDED STIMULUS

This should be a fast paced, sprint effort from the beginning. Scale barbell weight accordingly. The goal should be to go unbroken on the S2OH. This is also a chance to throw in some different, fun implements. Make sure that athletes are choosing odd objects appropriately. The combination of shoulder-to-overhead and odd object carrying is challenging on breathing, midline, and shoulder endurance, so this should be a fun test!

 

V. Accessory, Recovery, Community

1) Bike, row, jog 3:00-5:00 recovery

2) Hip flexor mash on foam roller

3) Childs pose (open up the shoulders

Crossfit Enhance