Monday 171113

The programming this week was written by Coach Cory! Don't forget to thank him for all of the "fun" he will be bringing you!

 

I. General Warm-Up

2 RNFT:

2 “Perfect Stretch” /side

2 Inchworm w/push-up

4 Kang Squats

 

2 RNFT (w/ empty bar):

7 Deadlift

7 Press

7 Back Squats

 

II. Transition and Build Up

Set up stations and barbell weight adjustments. Warm-up beginning movement to working weight.

 

III. Workout Of The Day

Rx:

Death by Burpee + Back Squat @185/125

Rest 3:00

Death by Burpee + Strict Press @115/75

Rest 3:00

Death by Burpee + Deadlift @245/165

 

Scale 1:

Death by Burpee + Back Squat @155/105

Rest 3:00

Death by Burpee + Strict Press @95/65

Rest 3:00

Death by Burpee + Deadlift @205/145

 

Scale 2:

Death by Burpee + Back Squat @135/85 or less

Rest 3:00

Death by Burpee + Strict Press @65/45 or less

Rest 3:00

Death by Burpee + Deadlift @165/115 or less

 

 

PERCEIVED INTENSITY – 8.5/10

 

INTENDED STIMULUS

Perform as an EMOM, starting at 1 adding 1 rep to the burpee and the barbell movement each minute until you can no longer complete the reps required. Once you hit failure, rest 3:00 and transition barbell weight, and begin reps back at 1. 

 

IV. Accessory, Recovery, and Community

1) Walk 3:00-5:00

2) Saddle stretch

3) Childs pose

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