Tuesday 171205

I. General Warm-Up

8 “Shin Box” w/ hands

4 “Shin Box” w/ one hand (each)

4 “Shin Box” no hands

4 “Shin Box” + extension

4 “Shin Box” + extension + lunge

 

2 RNFT:

8 Kang Squats

4 Box Jumps

8 Kip Swings

 

II. Transition and Build Up

2 RNFT:

8 WBS

4 Box Jump Overs

1-5 BMU/C2B/PU

 

III. Workout Of The Day

Rx:

For Time:

150 DU

75 Wallball Shots @20/14

25 Bar Muscle-ups

 

Scale 1:

For Time:

150 DU or 300 SU

75 Wallball Shots @16/10

50 Chest-to-Bar Pull-ups

 

Scale 2:

For Time:

300 SU

75 Wallball Shots @10/6

50 Pull-ups or Assisted Pull-ups/Ring Rows

 

PERCEIVED INTENSITY - 7.5/10

 

INTENDED STIMULUS

Large sets in a tough chipper, be conservative on DU (don’t get to any point of feeling totally out of gas) so that you can be consistent and smooth on the WBS. Challenge yourself to maintain solid technique on the pull-up bar movement despite an elevated heart rate.

 

IV. Accessory, Recovery, Community

Couch stretch 3:00/leg

Foam roll lats

Crossfit Enhance