Tuesday 180220

I. General Warm-up

9 Minute EMOM

Min 1- :30-:40s DU or SU (use as DU practice if working on it!)

Min 2- 8 Medball Rotation Throws each direction

Min 3- :15s Partner hanging thoracic stretch (1 partner hanging from pull-up bar, have other partner push in the middle of the hanging partners upper back to open up the shoulders, hold for :15s then switch)

 

II. Transition

2-3 rounds of 3-5 Pull-ups and 2-3 burpees

 

III. Workout Of The Day

Rx

For Time:

100 Double-under Buy-in

5 rounds of:

10 Pull-ups

10 Burpees

Then…

100 Double-under Cash-out

 

Scale 1

For Time:

100 Double-under or 200 Single-under Buy-in

5 rounds of:

10 Pull-ups or Assisted Pull-ups

10 Burpees

Then…

100 Double-under or 200 Single-under Cash-out

 

Scale 2

For Time:

200 Single-under Buy-in

5 rounds of:

10 Assisted Pull-ups or Ring Rows

10 Burpees

Then…

200 Single-under Cash-out

 

PERCEIVED INTENSITY – 7.5/10

 

INTENDED STIMULUS

Fast buy-in and cash-out with a tough gymnastic combination in the middle. Try to push and keep a consistent pace on the Pull-ups and Burpees. No time cap, everyone is going to finish!

 

IV. Accessory, Recovery, Community

1) 3-4 Perfect stretch/side; 5-10 Squatting thoracic rotation/side;

 

V. Supplemental Work

Tuesday:

A.  Assault Bike- 4x 2:00 for max Calories, 2:00 rest between

Crossfit Enhance