Monday 180122

I. General Warm-Up

500m Row

then

3 RNFT

10 Pvc pass thrus

5 Pvc pipe FS

5 Pvc pipe strict press

 

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 16.5

For Time

21 Thrusters @ 95/65

21 Bar-facing Burpees

18 Thrusters

18 Bar-facing Burpees

15 Thrusters

15 Bar-facing Burpees

12 Thrusters

12 Bar-facing Burpees

9 Thrusters

9 Bar-facing Burpees

6 Thrusters

6 Bar-facing Burpees

3 Thrusters

3 Bar-facing Burpees

 

Scale 1

Open 16.5

For Time

21 Thrusters @ 75/55

21 Bar-facing Burpees

18 Thrusters

18 Bar-facing Burpees

15 Thrusters

15 Bar-facing Burpees

12 Thrusters

12 Bar-facing Burpees

9 Thrusters

9 Bar-facing Burpees

6 Thrusters

6 Bar-facing Burpees

3 Thrusters

3 Bar-facing Burpees

 

Scale 2

Open 16.5

For Time

21 Thrusters @ 65/45

21 Bar-facing Burpees

18 Thrusters

18 Bar-facing Burpees

15 Thrusters

15 Bar-facing Burpees

12 Thrusters

12 Bar-facing Burpees

9 Thrusters

9 Bar-facing Burpees

6 Thrusters

6 Bar-facing Burpees

3 Thrusters

3 Bar-facing Burpees

 

PERCEIVED INTENSITY – OPEN PACE (9-10/10)

 

INTENDED STIMULUS

Open workouts are when you get to put your training to the test. This workout is taxing on the shoulders and legs. It turns into a slugfest really fast. Stay in control of your breathing for as long as you can. Have planned sets on the thrusters. When you get to the 9s have enough in the tank to finish all remaining sets unbroken.

 

Accessory, Recovery, and Community

1)     5:00 Walk, Bike, or row

 

 

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)

Crossfit Enhance