Wednesday 180207

I. General Warm-up

10 Minute EMOM:

Min 1: 1-2 Wall Walks

Min 2: 6 Table-tops + 6 Bird-dogs/side

 

II. Transition

Have athletes take warm-up reps and decide on the appropriate weight. If needed have athletes team up and judge each other.

 

III. Workout Of The Day

Rx

7 Rounds For Time:

14 DB Deadlifts

14 Alternating DB Shoulder Presses

@50/35

*from CFHQ

 

Scale 1

7 Rounds For Time:

14 DB Deadlifts

14 Alternating DB Shoulder Presses

@40/25

*from CFHQ

 

Scale 2

5 Rounds For Time:

14 DB Deadlifts

14 Alternating DB Shoulder Presses

@30/15 or less

*from CFHQ

 

PERCEIVED INTENSITY - 7/10

 

INTENDED STIMULUS

This workout is a challenging couplet of DB movements. Try to push early but don’t let the shoulders get to the point of total failure. On the DB Deadlifts, only one side of the DB is required to touch the ground. The alternating DB Press is STRICT, not push press, so this will play a big factor in how athletes scale the weight. Note the round scaling option for Fundamental/Beginner athletes.

 

IV. Accessory, Recovery, Community

1.     Banded shoulder mobility focusing on extension

 

V. Supplemental Work

Wednesday: Skill

A.              10 Minute EMOM:

a.              Min 1- 10-15 GHDSU

b.              Min 2- 10-15 Ring Rows

Crossfit Enhance