Monday 180312

I. General Warm-up

3 rounds of:

1:00 Row

3 Inchworms w/ Push-up

3 Knee-to-Chest + Lateral Flexion/side

 

Then:

3 rounds of:

3 Clean Pulls (Hip extension)

3 Hang Muscle Cleans

3 Tall Cleans

 

II. Transition and Build Up

Finish building deadlift to working weight, set-up stations and take any warm-up reps necessary.

 

III. Workout Of The Day

Rx

AMRAP 13

15/12 Cal Row

10 Power Clean @135/95

10 Handstand Push-ups

 

Scale 1

AMRAP 13

15/12 Cal Row

10 Power Clean @95/65

10 Push-ups

 

Scale 2

AMRAP 13

12/9 Cal Row

10 Power Clean @75/45

10 Push-ups

 

PERCEIVED INTENSITY – 8/10

INTENDED STIMULUS

Fast, simple, 13 minute AMRAP of rowing, cleans, and push-ups. Try to push the pace on this. The PC should not be extremely heavy, so try to stay consistent throughout the duration. Find a fast and sustainable pace and push hard in the last 3-4 minutes. Have fundamental athletes scale the row down a bit so it doesn’t turn in to a rowing workout. Competitive athletes work on HSPU, but scaled athletes stick with standard push-ups.

 

IV. Recovery

Half front split 2:00-3:00/side

Foam roll posterior

 

V. Supplemental Work

A.     Deadlift

Warm-up Sets:

10-8-6-4 gradually building

Working Sets:

5x2 @75-85%

*rest 1-2 minutes between

*if you do not know this number, use warm-up sets to find a weight that is challenging but that will allow you to make all sets

 

B.     10 Minute EMOM

Min 1- 10 Weighted GHDSU or Abmat Sit-ups

Min 2- 10 Single-Arm DB Row

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