Monday 171120

I. General Warm-Up

2 RNFT:

10/7 Cal Row

5 Clean and Jerks (increase weight on second round)

 

II. Transition and Build Up

Build Clean and Jerk weight to working, take any warm-up reps of movements needed.

 

III. Workout Of The Day

Rx

3 rounds, each for time:

20/15 Cal Row

15 Box Jump Overs @24/20

10 HSPU

5 Clean and Jerks @185/125

Rest 3:00 between rounds

 

Scale 1

3 rounds, each for time:

20/15 Cal Row

15 Box Jump Overs @20/16

10 HSPU or 10 Handstand Negatives

5 Clean and Jerks @145/95

Rest 3:00 between rounds

 

Scale 2

3 rounds, each for time:

20/15 Cal Row

15 Box Jump or Step Overs @20/12

10 Pike Push-ups or Push-ups

5 Clean and Jerks @95/65

Rest 3:00 between rounds

 

PERCEIVED INTENSITY - 9/10

 

INTENDED STIMULUS

Each round should be just under a “sprint-paced” effort until the very last round, when we should be pushing the intensity. Total volume is not EXTREMELY high relative to some days, so intensity should reflect that. Handstand push-up scaling should be done wisely, but it should be challenging. Have athletes that are close to getting HSPU do negatives (kick up to HS, slow negative down, drop, the reset) to continue building strength in that position. That will be more valuable than stacking up abmats and limiting the range of motion of the movement (the first 3” of the movement is the hardest, so if you are not training that, you’re not really getting better). Clean and jerk weight should be moderately challenging (heavy enough to NOT touch and go).

 

IV. Accessory, Recovery, and Community

1) Pigeon stretch 2:00-3:00 each

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