Monday 171106

I. General Warm-Up

8 minute clock to work through:

8 T-walks

8 Captain Morgans/leg

8 Figure-4 Lunge + Horizontal Rotation

4 Stationary inchworms + Down dog stretch on last rep

:20s Dead hang

:20s DU/SU Practice

 

II. Transition and Build Up

20-25 DU/SU

7-8 Snatches

20-25 DU/SU

7-8 Snatches

 

III. Workout Of The Day

Rx:

For Time:

100 Double-Unders

50 Alt. DB Power Snatch @50/35

100 Double-Unders

50 Alt. DB Power Snatch @50/35

100 Double-Unders

 

Scale 1:

For Time:

100 Double-Unders or 200 Single-Unders

50 Alt. DB Power Snatch @40/25

100 Double-Unders or 200 Single-Unders

50 Alt. DB Power Snatch @40/25

100 Double-Unders or 200 Single-Unders

 

Scale 2:

For Time:

200 Single-Unders

50 Alt. DB Power Snatch @30/15

200 Single-Unders

50 Alt. DB Power Snatch @30/15

200 Single-Unders

 

*18 minute time cap all levels

 

PERCEIVED INTENSITY - 9+/10

 

INTENDED STIMULUS

Sprint styled workout. The numbers look scarier than the workout actually is, so try to push it through the halfway point and then hit the gas and finish hard. Scale DB weight appropriately that it maintains that Sprint effort. The time cap is rather long, but ideally no one should be anywhere close to this time.

 

Additional note: in short, fast workouts, warm-ups should be MORE thorough and lengthier compared to long workouts where there is time within the workout to get warm. Warm-up well to prevent the rush of fatigue 3-4 minutes into the workout.

 

IV. Accessory, Recovery, and Community

1) All-4’s wrist stretch

2) Saddle stretch

Crossfit Enhance