Wednesday 171220

I. General Warm-up

27 Squat Warm-up

20 PVC Pass-thrus

 

2 RNFT:

6 T-walks

:20-:30s Hollow hold

6 Reverse Lunge to High-knee/leg

:20-:30 Arch hold

 

II. Transition and Build Up

Gradually build deadlift weight to working weight. During rest periods, set up stations and take warm-up reps of burpees and WBS.

 

III. Workout Of The Day

Rx

For Time:

30/25 Cal Row

30 WBS @20/14

15 Deadlifts @225/155

15 Lateral Burpees Over-the-Bar

30/25 Cal Row

15 Deadlifts @225/155

15 Lateral Burpees Over-the-Bar

30 WBS @20/14

30/25 Cal Row

 

*18 minute time cap

 

Scale 1

For Time:

30/25 Cal Row

30 WBS @16/10

15 Deadlifts @185/125

15 Lateral Burpees Over-the-Bar

30/25 Cal Row

15 Lateral Burpees Over-the-Bar

15 Deadlifts @185/125

30 WBS @16/10

30/25 Cal Row

 

*18 minute time cap

 

 

Scale 2

For Time:

30/25 Cal Row

30 WBS @12/8

15 Deadlifts @135/95

15 Lateral Burpees Over-the-Bar

30/25 Cal Row

15 Lateral Burpees Over-the-Bar

15 Deadlifts @135/95

30 WBS @12/8

30/25 Cal Row

 

*18 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. Fundamental athletes scale row to maintain intensity.

 

IV. Accessory, Recovery, Community

Pigeon stretch

Crossfit Enhance