Friday 180202

I. General Warm-Up

2 RNFT:

1-2 Wall Walks

5 KBS

10 Hollow Rocks

1 Spiderman Stretch w/ Horizontal Rotation/side

 

II. Transition and Build Up

Allow athletes time to set-up and practice gymnastics movements to determine scaling.

 

III. Workout Of The Day

Partner “Nate”

AMRAP 20

 

Rx

2 Muscle-Ups

4 HSPU

8 KBS @70/53

 

Scale 2

4 Strict Pull Ups

8 Box HSPU

8 KBS (53/35)

 

Scale 1

8 Ring Rows

8 Push-ups

8 KBS @35/26

 

PERCEIVED INTENSITY - 8/10

 

INTENDED STIMULUS

Partner Hero workout. Complex gymnastic movements make for several scaling options for athletes of different levels. Find scaling options that are challenging but manageable for the 20 minute duration. Partners are to alternate full rounds, so the intensity should stay relatively high.

 

IV. Accessory, Recovery, Community

1.      5:00 walk/bike/row

2.      Mobility of your choice

 

V. Supplemental Work

Friday: Strength

A.             Deadlift- 4x4 @ 5-10lbs heavier than last week

B.             SL Box Step-Up 4x6-10/leg with DB’s in Farmers Carry

Crossfit Enhance