Wednesday 180117

I. General Warm-Up

2 RNFT:

8 Shin-Box rotations per side (4 with hands, 4 without)

8 Crab Toe-touches/side (in crab/table-top position alternate lifting opposite arm and leg and touching the toe)

8 Bird-dogs/side

8 Push-ups w/ toe touch (opposite hand to opposite toe)

 

II. Transition and Build Up

2 RNFT:

6 Deadlifts (increase each round)

3-6 WBS

3-6 TTB

Rest 1:00 between rounds (add weight to DL bar)

 

III. Workout Of The Day

Rx

4 Rounds For Time:

12 Deadlifts @225/155

12 Wallball Shots @20/14

12 TTB

 

Scale 1

4 Rounds For Time:

12 Deadlifts @185/125

12 Wallball Shots @16/10

12 TTB or Straight Leg AHAP

 

Scale 2

4 Rounds For Time:

12 Deadlifts @155/95

12 Wallball Shots @12/8

12 Straight Leg AHAP/Bent Knee AHAP/Toes-to-Rig

 

**20 minute cap**

 

PERCEIVED INTENSITY - 8.5/10

 

INTENDED STIMULUS

Challenging combination of movements that will test the midline and lower body endurance. Try to push the pace and get it done. The time cap shouldn’t be an issue, it’s there just in case. Try to use the hardest TTB scaling option you can for as long as possible to challenge yourself, but if it goes away regress to a lower level so you can keep moving.

 

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 3x7 @ add if able

B.             Bent Over Barbell Row- 4x8-10

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

Crossfit Enhance