Tuesday 171219

I. General Warm-Up

10 Kang Squats

10 Squatting Thoracic rotations

10 Shoulder High-5’s Alternating

10 Shoulder Nerve floss Alternating


II. Transition and Build Up

Set-up stations, take 2-3 rounds of 3-5 warm-up reps of each movement.


III. Workout Of The Day


10 min EMOM:

Min 1- 1-5 Muscle-up or Bar Muscle-up

Min 2- 10-15 GHD Hip Extensions (controlled)


Rest from 10:00-12:00


10 min EMOM:

Min 1- 4-12 Pistols/leg (focus on best movement, not speed and high reps)

Min 2- 15yd SA OH KB Carry/arm @53/35


Scale 1/Scale 2

10 min EMOM:

Min 1- 3-12 Strict Pull-ups/8-16 Strict Banded Pull-ups/8-16 Ring rows

Min 2- 10-15 Supermans + :10s hold on last rep


Rest from 10:00-12:00


10 min EMOM:

Min 1- 6-12 Scaled Pistols/leg or 2-4 Lateral box step down negatives/leg

Min 2- 15yd SA OH KB Carry/arm @35/26 or less





This type of session is intended to be a strength and skill developer. We want to try and prevent this from feeling like “Conditioning” by focusing on quality of movement rather than maximal reps or speed. Use this time to A. Practice moving better under low fatigue B. Move and recover and C. Enjoy a relaxed pace session with the community. You can get better and fitter without laying on the ground in agony every single day. Scale reps/movements so that it allows for :20-:30s rest each minute. If you need to space out equipment, have some start on the first EMOM and others start on the second.


IV. Accessory, Recovery, Community

1). Couch stretch 3:00/leg

2). Foam roll lats

Crossfit Enhance