Thursday 180208

I. General Warm-Up

Tabata 2:00 each movement:

Double-Unders or Single-Unders

Air Squats

V-ups

*do not go max effort

 

II. Workout Of The Day

Rx

AMRAP 15:

45 DU

20 TTB

10 Pistols (alternating)

 

Scale 1

AMRAP 15:

45 DU or 90 SU

20 TTB or Straight-Leg AHAP

10 Pistols (alternating)-Scale as needed

 

Scale 2

AMRAP 15:

90 SU

20 Heels above hips/TTR/Abmat Sit-ups

10 Goblet squats

 

III. Transition and Build Up

Set-up stations and get to work.

 

IV. Accessory Work

4 Rounds NOT FOR TIME:

10 Heavy Russian KBS

15 Hollow Rocks

20yd. SA Farmers Carry/arm

 

PERCEIVED INTENSITY - 7/10

 

INTENDED STIMULUS

Relatively long time domain for a tough triplet of DU/TTB/and PIstols. The TTB and PIstols become compounding so be smart about breaking up TTB. Fitness level athletes scale pistols with assistance as needed, and Fundamental athlete use a KB for Goblet squats instead or Single-leg squats.

 

V. Supplemental Work

Thursday: Endurance

A.             Every 1:30 for 6 rounds- :45s Row or Bike/:45s Rest

Crossfit Enhance