Friday 171229

I. General Warm-Up

10yd. Each:

Bear Crawl

Duck walk

Lunge

Grass-pickers

Gorilla walk

T-walks

Crab walk

 

II. Transition and Build Up

Review Devil’s Press technique. This movement is performed with a dumbbell in each hand, perform a burpee, stand and then get the weights from ground to overhead in any manner needed—clean and jerk or swing to snatch. Choose weights and scaling

 

III. Workout Of The Day

In teams of 3-4:

AMRAP 24:

130 Pull-ups; Banded; Ring Rows

110 Double DB Front Rack Walking Lunge Steps @35/20; 25/15; 15/10 or unweighted

90 Devil’s Presses @35/20; 25/15; 15/10 or unweighted (normal burpees)

If completed, Max Calories on the Assault Bike in remaining time

*1 athlete works at a time

 

PERCEIVED INTENSITY - 8/10

 

INTENDED STIMULUS

Challenging team workout. The Devil’s presses will be brutal after already putting in a lot of work. Try to have someone working at all times!

 

IV. Accessory, Recovery, Community

1.      5:00 walk/bike/row

2.      Mobility of your choice

 

Crossfit Enhance