Monday 171204

I. General Warm-Up

Shoulder joint prep:

10 Shoulder rolls each direction

10 Circles each direction

20 Alternating high-5’s

20 Alternating body crosses

20 Nerve flosses

10 Blackburns (prone)

 

10 Strict presses (empty)

10 Push presses (empty)

10 Push presses (moderate)

10 Push presses (working)

 

II. Transition and Build Up

Take two rounds of 10-15 warm-up reps of KBS and Abmat SU

 

III. Workout Of The Day

Rx:

5 Rounds For Time:

15 S2OH @115/75

15 KBS @53/35

15 Abmat Sit-ups

 

Scale 1:

5 Rounds For Time:

15 S2OH @95/65

15 KBS @44/26

15 Abmat Sit-ups

 

Scale 2:

5 Rounds For Time:

15 S2OH @75/55 or less

15 KBS @35/18

15 Abmat Sit-ups

 

**20 Minute Time Cap**

 

PERCEIVED INTENSITY - 8/10

 

INTENDED STIMULUS

Shoulder and midline demanding combination of movements. This will be a grinder, but push for big sets and try to hold on for the end.

 

IV. Accessory, Recovery, and Community

1) Supine shoulder internal rotation stretch 2:00 each

Crossfit Enhance