Wednesday 171213

I. General Warm-up

3 RNFT:

150m Row Easy pace

8 Table tops (Crab stretch with glute bridge)

8 Scorpions (progressively increase range until able to open up fully to a scorpion+thoracic rotation position)

 

II. Transition and Build Up

1-2 RNFT:

3-5 KBS (gradually progress if needed to determine best weight option)

3-5 TTB or scaling option

 

III. Workout Of The Day

Rx

3 Rounds For Time of:

500m Row

21 KBS @70/53

12 TTB

 

Scale 1

3 Rounds For Time of:

500m Row

21 KBS @53/35

12 TTB or Straight Leg AHAP

 

Sale 2

3 Rounds For Time of:

500m Row

21 KBS @35/26

12 Straight Leg AHAP Bent Knee AHAP

 

***20 minute time cap***

 

PERCEIVED INTENSITY - 9/10

 

INTENDED STIMULUS

Very grip intensive grinder. The row will feel very labored after the first round, but try to be consistent to get through it. Take planned rest on the KBS to manage fatigue and push the pace on the TTB-use the first 100m of the row to recover if needed.

 

IV. Accessory, Recovery, Community

1.      Walk 3:00

2.      Mash forearms.

Crossfit Enhance