Monday 171211

I. General Warm-Up

3:00 Row @ easy pace, progressively increase rate

 

2:00 deep lunge stretch each side (get hip flexor open, then drop elbow to ground and push front knee out to open up outer hip)

20 Squatting thoracic rotations

 

10 PVC Pass Throughs

10 PVC Thrusters

 

II. Transition and Build Up

Gradually build Thrusters to working weight

 

III. Workout Of The Day

Rx

Open 15.5

27-21-15-9

Cal Row

Thruster @95/65

 

Scale 1

Open 15.5

27-21-15-9

Cal Row

Thruster @75/55

 

Scale 2

Open 15.5

27-21-15-9

Cal Row

Thruster @55/35

 

PERCEIVED INTENSITY - 8/10

 

INTENDED STIMULUS

Open workout test. This is a brutal, intense workout. Be smart with the Thrusters on rounds 1 and 2, and have the goal of being consistent on the rower.

 

IV. Accessory, Recovery, and Community

1) Childs pose 2:00

2) Supine shoulder internal rotation stretch 2:00 each



Crossfit Enhance