Tuesday 180102

I. General Warm-Up

Standardized Warm-up 1:

3 RNFT:

2 Perfect Stretch/side

5-10 Push-ups

12 Reverse lunge

5-10 Pull-ups/Ring Rows

 

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

Rx

Open 11.2

AMRAP 15

9 Deadlifts @155/105

12 Push-ups

15 Box Jumps @24/20

 

Scale 1

Open 11.2

AMRAP 15

9 Deadlifts @135/95

12 Push-ups

15 Box Jumps @20/16

 

Scale 2

Open 11.2

AMRAP 15

9 Deadlifts @95/65

12 Scaled Push-ups

15 Step-ups @20/16

 

PERCEIVED INTENSITY - 8.5/10

 

INTENDED STIMULUS

Tough throwback Open Workout. Settle in to a consistent pace early, as the deadlifts will start to feel heavy fast and the push-ups will become slow fast. Don’t go to failure on push-ups at any point until the end. Look for consistency on the box jumps and pay attention to how the deadlifts make your posterior chain feel - the jumps will start to feel more labored than they should!

 

IV. Accessory, Recovery, Community

1) 5:00 Walk try to gradually work to nasal inhales

2) 10-20 Table-tops w :03s pause at top

3) Foam roll posterior chain

 

V. Supplemental Work

Tuesday: Endurance

A.               3x 5:00 on implements of choice @ moderate pace w/ nasal breathing only- rest 2:00 between

Crossfit Enhance