Wednesday 180110

I. General Warm-Up

Standardized Warm-up 2:

3 RNFT:

2 Perfect Stretch/side

5-10 Sit-ups

12 PVC OHS

10 Supermans

 

II. Transition and Build Up

3 RNFT:

5-10 OHS gradually build to working

5-10 GHDSU/Sit-ups

 

III. Workout Of The Day

Rx

For Time:

50/35 Cal Row

Then…

30-20-10

Overhead Squat @95/65

GHDSU

Deadlift @95/65

Then…

50/35 Cal Row

 

Scale 1

For Time:

50/35 Cal Row

Then…

30-20-10

Overhead Squat @75/75

Weighted Sit-up

Deadlift @75/55

Then…

50/35 Cal Row

 

Scale 2

For Time:

40/30 Cal Row

Then…

30-20-10

Overhead Squat @55/35

Abmat Sit-up

Deadlift @55/35

Then…

40/30 Cal Row

 

**20 minute cap**

 

PERCEIVED INTENSITY - 8/10

 

INTENDED STIMULUS

Tough combination of movements that will challenge the midline! Try to push for big sets and get it done! Keep deadlift weight same as OHS even if it is light to keep the intensity up. Don’t redline the row but give it an aggressive effort and then push at the end.

 

IV. Accessory, Recovery, Community

1.      Banded shoulder mobility (internal/external)

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

 

V. Supplemental Work

Wednesday: Strength

A.             Press- warm-up then 4x5 @ 5lbs heavier than last week

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