Thursday 171109

I. General Warm-Up

3 RNFT:

10 PVC OHS (slow)

10 V-ups/Sit-ups (round 3 complete TTB or scaling option instead of V-ups)

:20-:30s lat stretch on rack

 

II. Workout Of The Day

"Psycho"

AMRAP 4

3 rounds

9 OHS @95/65; 75/55; 55/35

10 TTB (scale as needed)

In remaining time max calorie bike

 

Rest 4

 

AMRAP 4

2 rounds

8 OHS @135/95; 95/65; 75/55

15 TTB (scale as needed)

In remaining time max calorie row

 

Rest 4

 

AMRAP 4

1 round

7 OHS @165/115; 135/95; 95/65

30 TTB (scale as needed)

In remaining time max DU/SU

**score is total calories and jump rope reps completed

 

PERCEIVED INTENSITY - 8/10

 

INTENDED STIMULUS

Challenging barbell and gymnastic couplet and max effort monostructural work. The challenge is to be EFFICIENT at the couplet movements; this does not just mean fast. How WELL can you move to get done with them to have a lot of time on the monostructural movement but ALSO have enough in the tank to go hard and get a good score. How well can you get recovered between intervals? You will be better off to keep yourself moving rather than just sit still the entire 4 minutes.

 

***to make room on the bikes for the first AMRAP, stagger the start by 2:00. If you have 20 in a class, start a group at 0:00, 2:00, 4:00 and 6:00 and you will have room.

 

III. Accessory, Recovery, Community

1.      Banded shoulder internal/external rotation

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