Monday 180219

I. General Warm-up

3 RNFT:

5 Deadbugs

:20s Side plank hold/side

6 Empty bar Front Squats

4 Empty bar Strict presses

 

II. Transition and Build Up

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

 

III. Workout Of The Day

Rx

AMRAP 12

10 Front Squats @135/95

8 HSPU

 

Scale 1

AMRAP 12

10 Front Squats @95/65

8 HSPU or 12 Piked HSPU

 

Scale 2

AMRAP 12

10 Front Squats @75/55

8 Piked HSPU or 8 Push-ups

 

PERCEIVED INTENSITY - 8/10

 

INTENDED STIMULUS

This will be a tough one on the legs, shoulders, and midline so be sure to spend some time getting the everything warmed up. Move fast, but be sure you don’t smoke the legs too early. Conservative sets on HSPU will be more sustainable. Try to plan so that you can hit each set on FS unbroken.

 

IV. Accessory, Recovery, and Community

1) 3:00 Bike or row easy pace

2) 3:00 Seated Cross-shin

 

V. Supplemental Work

A.              10 Minute EMOM

a.              Min 1- 10 Wtd GHDSU or Abmat Sit-ups @ moderate load

b.              Min 2- 3-8 Strict Pull-ups or Pull-up Negatives, or 6-12 Ring Rows

Crossfit Enhance