Tuesday 180227

I. General Warm-up

Running warm-up - complete in 12-15yd segments

High Knee Carioca

Over the hurdle

Knee to chest

Figure Four + Lunge w/ torso twist

Toe Touch

High Knees

Butt Kicks

Side Step w/ Jumping Jack

Walk on Heels

Walk on Toes

Run 30m

 

II. Transition

Build deadlift to working weight. Take some practice reps of the burpee pull-ups.

 

III. Workout Of The Day

Rx

Rankel

AMRAP 20:

6 Deadlifts @225/155

7 Burpee Pull-ups

10 KBS @70/53

200m Run

 

Scale 1:

Rankel

AMRAP 20:

6 Deadlifts @185/125

7 Burpee Pull-ups

10 KBS @53/35

200m Run

 

Scale 2:

Rankel

AMRAP 20:

6 Deadlifts @155/95

7 Burpee Jumping Pull-ups or Burpee Ring Rows

10 KBS @35/26

200m Run

 

*You may complete this with a partner is desired. Split reps up but run together.

 

PERCEIVED INTENSITY – 7.5/10

 

INTENDED STIMULUS

Hero workout, which means you should give it your all. Long grinder with moderately heavy lifting and low rep scheme, so there should be a lot of rounds, and a lot of running. This can be done as a partner workout or solo, as desired. If with a partmer, split the reps up but run together. Enjoy the weather!

 

IV. Accessory, Recovery, Community

1) Childs pose 3:00-5:00

 

V. Supplemental Work

Tuesday:

A. Assault Bike- 4x 1:30 for max Calories, 2:00 rest between

Crossfit Enhance