Wednesday 180124

I. General Warm-Up

3 RNFT:

2 Perfect Stretch/side

5-10 Sit-ups

12 PVC OHS

10 Supermans

 

II. Skill Work

10 min EMOM

10 strict dip (ring/bar)

Scaling options are for movement and reps.

- Kipping ring dips/push-ups

- Also you may choose to scale reps down to 7,5,3

* If you aren’t able to complete work within 45 seconds, lower reps; if necessary go down a level in movement difficulty; i.e. go from strict dips to kipping.

 

 

III. Workout Of The Day

For time:

50 DU/100 SU

10 Burpees

40 DU/80 SU

20 Burpees

30 DU/60 SU

30 Burpees

20 DU/40 SU

40 Burpees

10 DU/20 SU

50 Burpees

 

*20 min cap*

 

 

PERCEIVED INTENSITY - 8/10

 

INTENDED STIMULUS

This workout isn’t meant to be fancy. Get into it and get it done. I put a stingy cap on it in order to get you to MOVE. :)

Accessory, Recovery, Community 40:00-45:00

1.      Banded shoulder mobility (internal/external)

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

3.      Calf Stretch

 

 

IV. 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

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