Monday 180108

I. General Warm-Up

6 Lunge-to-Pigeon Stretch/leg (hold 5-10 seconds before standing and switching)

 

2 RNFT:

3 Inchworms w/ Push-up/Up-dog

6 Jumping Lunge/leg

9 Empty Bar Power Cleans

 

II. Transition and Build Up

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

 

III. Workout Of The Day

Rx

Open 11.5

AMRAP 20

5 Power Cleans @145/100

10 TTB

15 WBS @20/14

 

Scale 1

Open 11.5

AMRAP 20

5 Power Cleans @115/75

10 TTB/Straight Leg AHAP

15 WBS @16/10

 

Scale 2

Open 11.5

AMRAP 20

5 Power Cleans @95/55

10 Bent Knee AHAP/TTR

15 WBS @10/6

 

 

PERCEIVED INTENSITY - 8/10

 

INTENDED STIMULUS

Long, aerobic-based Open workout. Be conservative and in control for first half so you can make a hard push. Conservative shorter sets with short rest will be more sustainable for most people. Don’t let yourself redline or hit muscular failure too early, especially on TTB.

 

IV. Accessory, Recovery, and Community

1) 3:00 Bike or row easy pace

2) Childs pose 2:00

3) Seated wide-split straddle 3:00

 

 

V. Supplemental Work

Monday: Strength and Skill

A.             Back Squat- warm-up then 4x5 @ 5-10lbs heavier than last week

B.             Single-leg Bulgarian Split Squat- 4x8/leg @ moderate load

C.             Hollow Hold- Accumulate 2:00

D.             HS Hold- Accumulate 2:00 (scale to box piked HS hold if needed)



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