Friday 180209

I. General Warm-Up

Jog 8 laps around gym

Push-up Tree (inchworm walk-out, 5 push-ups, walk back, inchworm walk-out, 4 push-ups, walk back, walk-out, 3 push-ups, etc.)

Side Shuffle 5 laps around gym one direction

5 Burpees

Side Shuffle 5 laps around gym the other direction

5 “Inverted” burpees (lay to back then try to roll to standing)

 

II. Transition and Build Up

Allow athletes time to set-up and practice gymnastics movements and jump overs to determine scaling. Be sure that all stations are set up safely.

 

III. Workout Of The Day

Partner “Dunn”

Rx

AMRAP 25

3 Muscle-Ups

5-10-5 Shuttle Sprint

6 Burpee Jumps Over Box @20”

*alternate full rounds with partner

*on jump over, do not touch the box

 

Scale 1

AMRAP 25

2 or 1 Muscle-Ups or 6 Strict Pull-ups

5-10-5 Shuttle Sprint

6 Burpee Jumps Over Box @12”

*alternate full rounds with partner

*on jump over, do not touch the box

 

Scale 2

AMRAP 25

6 Strict Banded Pull-ups or 9 Jumping Chest-to-Bar Pull-ups

5-10-5 Shuttle Sprint

6 Burpee Jumps Over DB or KB

*alternate full rounds with partner

*on jump over, do not touch the object

 

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 25 minute duration. Partners are to alternate full rounds, so the intensity should stay relatively high. Choose an implement for the Burpee Box Jump overs that allows for a full jump over without jumping on top. Be safe with scaling and encourage athletes to stay focused when fatigued. For the 5-10-5 shuttle, mark a section of the gym off so that athletes have plenty of space to run 5 yards one direction, turn and run 10 yards the other direction, then 5 yards back to the starting point.

 

IV. Supplemental Work

Friday: Strength

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

Crossfit Enhance