Wednesday 180228

I. General Warm-up

On a 7:00 clock:

20 DU/40 SU

10 Sit-ups

20 PVC Pass-thrus

5 Box Jumps/Step-ups (start low)

 

II. Transition

Take warm-up reps and decide on the appropriate weight. If needed for space or equipment, have athletes team up and alternate rounds.

 

III. Workout Of The Day

Rx

4 Rounds, Each For Time:

21 GHDSU

15 yd. SA Overhead Walking Lunge @50/35 (alternate arms each round)

9 Box Jumps @30/24

Rest 2:00

 

Scale 1

4 Rounds, Each For Time:

21 Sit-ups

15 yd. SA Overhead Walking Lunge @40/25 (alternate arms each round)

9 Box Jumps @24/20

Rest 2:00

 

Scale 2

4 Rounds, Each For Time:

21 Sit-ups

15 yd. SA Overhead Walking Lunge @30/15 (alternate arms each round)

9 Box Step-ups @20/16

Rest 2:00

 

PERCEIVED INTENSITY - 9/10

 

INTENDED STIMULUS

Fast, sprint rounds with rest periods between. Keep the intensity high but stay mentally focused when you get to the box jump. Sit-ups and lunges will make the jump more challenging so be smart! On the lunges, make sure you are keeping the shoulder in a strong, stable position. Some athletes may need to do this as an unweighted lunge instead. If anyone needs to perform non-walking lunges (stationary), have them do 10 REVERSE lunges, rather than forward (more appropriately mimicks a walking lunge and is better for knees).

 

IV. Accessory, Recovery, Community

Banded shoulder mobility focusing on extension

 

V. Supplemental Work

Wednesday:

A.              10 Minute EMOM:

a.              Min 1- 10 Weighted GHD Hip Extensions

Min 2- 30yd. Farmers Carry (heavy)

Crossfit Enhance