Tuesday 180320

I. General Warm-up

3 RNFT:

10 Scapula Depressions (progress to some kipping swings)

10 Hollow Rocks

5-10 Overhead Squats (PVC Pipe-Barbell)

 

II. Transition and Build Up

Build OHS to working weight and take a couple pull-up (or scale) warm-up reps.

 

III. Workout Of The Day

Rx

“Josh”

For Time:

21 Overhead Squats @95/65

42 Pull-ups

15 Overhead Squats

30 Pull-ups

9 Overhead Squats

18 Pull-ups

 

Scale 1

“Josh”

For Time:

21 Overhead Squats @65/45

42 Assisted Pull-ups

15 Overhead Squats

30 Assisted Pull-ups

9 Overhead Squats

18 Assisted Pull-ups

 

 

Scale 2

“Josh”

For Time:

21 Overhead Squats @45/25 or less

42 Jumping Pull-ups or Ring Rows

15 Overhead Squats

30 Jumping Pull-ups or Ring Rows

9 Overhead Squats

18 Jumping Pull-ups or Ring Rows

 

PERCEIVED INTENSITY – 7.5/10

 

INTENDED STIMULUS

Hero workout, which means you should give it your all. High volume and high skill movements make this especially challenging. Be smart about scaling. If your overhead squat is still developing, don’t go so heavy that you cannot stay in good positions. If fundamental athletes need it, use a PVC pipe, it will be plenty hard enough even with this scale.

 

IV. Accessory, Recovery, Community

1)     Pigeon stretch 2:00/side

2)     Single-leg saddle stretch 2:00/side

 

V. Supplemental Work

Tuesday:

Assault Bike- 5x 1:00 for max Calories, 1:30 rest between

Crossfit Enhance