Wednesday 180307

I. General Warm-up

On a 7:00 clock:

20 DU/40 SU

10 Sit-ups

20 PVC Pass-thrus

5 Push-ups

 

II. Transition

Have athletes take warm-up reps and set-up their stations to optimize transition time.

 

III. Workout Of The Day

Rx

AMRAP 6:

16/12 Cal Row

12 Push-ups

 

Rest 4:00

 

AMRAP 6:

16/12 Cal Row

16 Abmat Sit-ups

 

Scale 1

AMRAP 6:

16/12 Cal Row

12 Push-ups

 

Rest 4:00

 

AMRAP 6:

16/12 Cal Row

16 Abmat Sit-ups

 

Scale 2

AMRAP 6:

16/12 Cal Row

12 Push-ups

 

Rest 4:00

 

AMRAP 6:

16/12 Cal Row

16 Abmat Sit-ups

 

PERCEIVED INTENSITY - 9/10

 

INTENDED STIMULUS

On conditioning, try to hit a sustainable and repeatable pace on each of the sets. Don’t sprint out of the gates and then fall apart and drop off the pace halfway through.

 

IV. Accessory, Recovery, Community

Banded shoulder mobility focusing on extension

 

V. Supplemental Work

Wednesday:

10 Minute EMOM:

Min 1- 10 Weighted GHD Hip Extensions

Min 2- 8 Single-Arm DB Rows on each arm at a controlled tempo

Crossfit Enhance