Wednesday 180321

General Warm-up

3 RNFT:

:15s HS Hold

10 Push-up T’s

5 Single-Arm DB Deadlifts/arm

1 Perfect Stretch/side

 

Transition

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

 

Workout Of The Day

Rx

AMRAP 14:

7/7 SA DB Power Clean and Jerks @50/35

14 Alt. Pistol Squats

7 HSPU

 

Scale 1

AMRAP 14:

7/7 SA DB Power Clean and Jerks @40/25

14 Assisted Pistol Squats

7 HSPU

 

Scale 2

AMRAP 14:

7/7 SA DB Power Clean and Jerks @30/20

14 Air Squats

7 Push-ups

 

PERCEIVED INTENSITY - 8/10

 

INTENDED STIMULUS

High skill DB and gymnastic movements. 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. All challenging, high skill movements, so take it as an opportunity to challenge yourself and work on these pieces.

Accessory, Recovery, Community

1.     Mash lats, traps, and pecs

 

Supplemental Work

Wednesday:

A.     Bent Over Barbell Row

Warm-up Sets:

10-8-8-8 gradually building

 

Working Sets:

4x8 @ as heavy as form allows

*rest 1-2 minutes between

*if you did this several weeks ago, try to increase

 

B.     10 Minute EMOM:

Min 1- :20s side plank/side

Min 2- 12yd. Double DB Front Rack Lunge

Crossfit Enhance