Thursday 171102

I. General Warm-Up

Set up stations and perform warm-up reps as each movement.

 

II. Workout Of The Day

Rx

0:00-2:00 AMRAP

15/12 Cal Row

20 TTB

25 Push-up

30 Air Squats

35 Burpee Box Jump Overs 24”/20”

 

Rest 1:00

 

3:00-8:00 AMRAP

15/12 Cal Row

20 TTB

25 Push-up

30 Air Squats

35 Burpee Box Jump Overs 24”/20”

 

Rest 2:00

 

10:00-18:00 AMRAP

15/12 Cal Row

20 TTB

25 Push-up

30 Air Squats

35 Burpee Box Jump Overs 24”/20”

 

Rest 3:00

 

@21:00 Complete for time:

15/12 Cal Row

20 TTB

25 Push-up

30 Air Squats

35 Burpee Box Jump Overs 24”/20”




Scale 1

0:00-2:00 AMRAP

15/12 Cal Row

20 TTB/Straight Leg AHAP

25 Push-up

30 Air Squats

35 Burpee Box Jump Overs 20”/16”

 

Rest 1:00

 

3:00-8:00 AMRAP

15/12 Cal Row

20 TTB/Straight Leg AHAP

25 Push-up

30 Air Squats

35 Burpee Box Jump Overs 20”/16”

 

Rest 2:00

 

10:00-18:00 AMRAP

15/12 Cal Row

20 TTB/Straight Leg AHAP

25 Push-up

30 Air Squats

35 Burpee Box Jump Overs 20”/16”

 

Rest 3:00

 

@21:00 Complete for time:

15/12 Cal Row

20 TTB/Straight Leg AHAP

25 Push-up

30 Air Squats

35 Burpee Box Jump Overs 20”/16”




Scale 2

0:00-2:00 AMRAP

10/8 Cal Row

15 Straight Leg/Knee AHAP; Toes-to-Rig

20 Push-up

25 Air Squats

30 Burpee Box Step Overs 16”/12”

 

Rest 1:00

 

3:00-8:00 AMRAP

10/8 Cal Row

15 Straight Leg/Knee AHAP; Toes-to-Rig

20 Push-up

25 Air Squats

30 Burpee Box Step Overs 16”/12”

 

Rest 2:00

 

10:00-18:00 AMRAP

10/8 Cal Row

15 Straight Leg/Knee AHAP; Toes-to-Rig

20 Push-up

25 Air Squats

30 Burpee Box Step Overs 16”/12”

 

Rest 3:00

 

@21:00 Complete for time:

10/8 Cal Row

15 Straight Leg/Knee AHAP; Toes-to-Rig

20 Push-up

25 Air Squats

30 Burpee Box Step Overs 16”/12”

 

PERCEIVED INTENSITY - 7/10

 

INTENDED STIMULUS

Intervaled repeats with increasing time domains. This will test ability to be patient and pace at the beginning. The score for the day is your time on the last segment, but this does not mean that athletes should “dog” the rest of the AMRAPs and save it all for the end.

 

III. Post-Workout

1.      Prone Cross 1:00-2:00/shoulder

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