Monday 171218

I. General Warm-Up

2 RNFT:

3 Inchworms w/ Push-up

5 Samson stetch/side

8 Bilateral Deadbugs

8 Scorpion rotations/side

 

II. Transition and Build Up

Set up stations and take 2-3 warm-up rounds of 3-5 reps of each movement. Gradually build intensity.

 

III. Workout Of The Day

Rx

Open Workout 12.3

AMRAP 18

15 Box Jump @24/20

12 Push Press @115/75

9 TTB

 

Scale 1

Open Workout 12.3

AMRAP 18

15 Box Jump @20/16

12 Push Press @95/65

9 TTB or Straight Leg AHAP

 

Scale 2

Open Workout 12.3

AMRAP 18

15 Box Jump or Step Up @16/12 or 24/20

12 Push Press @75/45

9 Bent Knee AHAP

 

PERCEIVED INTENSITY - 8/10

 

INTENDED STIMULUS

Long, grinder open workout. Set a challenging but SUSTAINABLE pace in the first round, and try to stick to that pacing each round. It will not pay off to sprint the first round only to allow it to turn in to a slug-fest in the last 8 minutes. Scale barbell weights to something that you could do unbroken if you HAD to (not the best strategy for everyone, but just a good guide for scaling correctly).

 

IV. Accessory, Recovery, and Community

1) Childs pose 2:00

2) Up-dog 1:00

Crossfit Enhance