Wednesday 180221

 

ANNOUNCEMENT!!!

This week kicks off the 2018 CrossFit Games Open! 

On Friday, 2/23 CrossFit Enhance will hold Friday Night Lights heats to celebrate, get together with the community, and throwdown Open workout 18.1!! 

We will run heats at 5:00, 5:30, 6:00, and 6:30. There will be no normal classes after the 4:15 class! If you would like to do the open workout during these times, please sign up on the registration forms in the red room!

You do not have to be signed up for the CF Open or the CFE Team Open to participate. All members are welcome to come out, hit the workout, help judge each other, and hangout!

 

 

I. General Warm-up

6 Minute EMOM:

Min 1- :40s Row/Bike

Min 2: 15yd SA Overhead DB Carry/side

Min 3: 6 Table-tops + 6 Bird-dogs/side

 

II. Transition

Have athletes take warm-up reps and decide on the appropriate weight.

 

III. Workout Of The Day

Rx

20 Minute EMOM:

Min 1- 5-16 Calorie Row/Bike

Min 2- 8 Alternating DB Snatch @50/35 + 8 Wallball Shots @20/14

 

Scale 1

20 Minute EMOM:

Min 1- 5-16 Calorie Row/Bike

Min 2- 8 Alternating DB Snatch @40/25 + 8 Wallball Shots @16/10

 

Scale 2

20 Minute EMOM:

Min 1- 5-16 Calorie Row/Bike

Min 2- 8 Alternating DB Snatch @30/15 + 8 Wallball Shots @10/6

 

PERCEIVED INTENSITY - 7/10

 

INTENDED STIMULUS

EMOM Conditioning. On the EMOM, make sure that you are not working for longer than :40s on any of the intervals. Modify reps/weights accordingly. Try to pick a calorie number that you can sustain for the duration.

 

IV. Accessory, Recovery, Community

1.     Banded shoulder mobility focusing on extension

 

V. Supplemental Work

Wednesday:

A.              10 Minute EMOM:

a.              Min 1- Hollow Hold :20-:40s

b.              Min 2- 10 Ring Dip or Bar Dip, add assistance if needed

Crossfit Enhance