Monday 180205

I. General Warm-up

Warm-up Lines:

10yd. Each

T-walk

Figure-4 Lunge w/Lateral Flexion

High knees

Butt kicks

Bear crawl

Duck walk

Lateral shuffle x2

 

II. Transition and Build Up

10 All-fours wrist stretch (rock back and forth)

10 KB Deadlifts

10 V-ups

10 KB Swings

10 Kip Swings on Pull-up Bar

5 Burpees

5/5 KB Snatch

 

III. Workout Of The Day

Rx

30-20-10 Reps For Time:

SA KB Snatch @53/35

Lateral Burpees Over KB

TTB

*Rx burpees require no step-back or step-up

*Perform Snatch sets as 15/15, 10/10, 5/5

*20:00 Time Cap

 

Scale 1

30-20-10 Reps For Time:

SA KB Snatch @44/26

Lateral Burpees Over KB

TTB or Straight-Leg AHAP

*Perform Snatch sets as 15/15, 10/10, 5/5

*20:00 Time Cap

 

Scale 2

24-16-8 Reps For Time:

SA KB Snatch @35/18 or less

Lateral Burpees Over KB

20 Heels above hips/TTR/Abmat Sit-ups

*Perform Snatch sets as 15/15, 10/10, 5/5

*20:00 Time Cap

 

PERCEIVED INTENSITY - 8/10

 

INTENDED STIMULUS

This will be a tough one on the grip, so be sure to spend some time getting the forearms loosened up before and after. Move fast but be smart about breaking up KB Snatch and TTB, and try to keep moving on the Burpees. Notice the rep scheme adjustment for Scale 2. If these are the weights or movement scaling options that you need to do, it does not require that you adjust the reps. Rep scheme adjustment is for beginner or fundamental athletes to maintain the desired stimulus.

 

IV. Accessory, Recovery, and Community

1)     2:00 Wide split straddle 2:00-3:00

2)     Mash forearms on KB, and spend time stretching wrists

 

V. Supplemental Work

A.     Back Squat- 5x5 @70-75%

B.     Wtd GHD Hip Extensions- 4x10 @ moderate load with a 3s lowering phase

C.     Strict Pull-ups or Pull-up Negatives 4x 3-8 reps

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