Monday 180212

I. General Warm-up

3 RNFT:

:30s Plank hold

8 Empty bar Deadlifts

4 Reverse lunge w/ calve stretch/side

4 Cossack squat/side

 

II. Transition and Build Up

Set-up stations and take any warm-up reps necessary.

 

III. Workout Of The Day

Rx

3-6-9-12-15-12-9-6-3

Deadlift @205/145

Box Jump @24/20

*15 minute time cap

 

Scale 1

3-6-9-12-15-12-9-6-3

Deadlift @165/115

Box Jump @20/16

*15 minute time cap

 

Scale 2

3-6-9-12-15-12-9-6-3

Deadlift @135/85

Step-up @24/20

*15 minute time cap

 

PERCEIVED INTENSITY – 8.5/10

 

INTENDED STIMULUS

Deadlift strength work. If members have not done supplementary work, this could potentially be the first time doing some heavy deadlift work in a long time. In this case make sure to make a huge focus on form and position over load! The strength work can be a great prep for the conditioning. Fast up-down ladder of deadlift and box jump, which will tax the posterior chain and be very anaerobically taxing as well. Try to push and get it done with big sets and fast transitions!

 

IV. Accessory, Recovery, and Community

Wall squat 3:00

High hamstring foam roll (seated on box)

 

V. Supplemental Work

A.     Bulgarian split squat 4x10-12/leg (add weight as desired)

B.     Push-ups 4x10-15

Crossfit Enhance