Wednesday 180103

I. General Warm-up

Joe’s Choice


II. Workout Of The Day


10 min EMOM:

Min 1- 1-4 Strict TTB + :10s Hanging L-sit Hold

Min 2- 25yd Farmers Carry


Rest from 10:00-12:00


10 min EMOM:

Min 1- 12-20 Shoulder Taps

Min 2- :15s Star Plank/side


Scale 1/Scale 2

10 min EMOM:

Min 1- :10-:20s Hanging L-sit/Tuck L-sit

Min 2- 25yd Farmers Carry


Rest from 10:00-12:00


10 min EMOM:

Min 1- :10-:20s HS Hold/Box HS Hold

Min 2- :20s Side Plank/side





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.


III. Accessory, Recovery, Community

1.      Banded shoulder mobility (internal/external)

2.      Deep lunge/pigeon stretch (work around, find spots that feel like they need attention)


IV. Supplemental Work

Monday: Strength

A.             Press- warm-up then 4x5 @ 65-75%

B.             SA DB Row- 4x8-10/arm

C.             Push-ups- 4x 6-16 with tempo :02s down, :01s pause, :02s up, :01s pause

Crossfit Enhance