Friday 180323

I. General Warm-up

27 Squat warm-up

4 Up-dog/Down-Dog

4 Perfect stretch

 

6 Kang squats (at bottom squat position, rotate single-arm overhead and double arms overhead)

10-15 Hanging scap depressions (pause 1-2 seconds at top)

10-15 Kips on pull-up bar

10 Empty Barbell 1 and ¼ front squats

10 Empty bar strict press

 

3 rounds, increasing intensity/weight

6-9 Thrusters (empty, moderate, working)

6-9 Pull-ups, chest-to-bar pull-ups, jumping pull-ups

rest 1:00 between sets

 

***Short workouts=thorough warm-ups. There is not time with=in this workout to warm-up. By getting in a handful of solid rounds/reps in the warm-up, you are not “wasting” good reps. You are buffering lactate (fatigue) so that it doesn’t hit you like a semi truck in the round of 9. You should be good and sweaty/warm/breathing a bit at the start of this one. ***

 

II. Workout of the Day

AMRAP 7

3-6-9-12-15-18-21-etc.

Thrusters

Chest-to-Bar Pull-ups

 

Rx (16-54)

Men use 100lb.

Women use 65lb.

 

Rx (55+)

Men use 65lb. and chin-over-bar pull-ups

Women use 45lb. and chin-over-bar pull-ups

 

Scaled (16-54)

Men use 65lb. and jumping chin-over-bar pull-ups

Women use 45lb. and jumping chin-over-bar pull-ups

*for jumping pull-ups, the bar should be set-up so it is 6in. above the top of the athletes head when the athlete is standing tall.

 

Scaled (55+)

Men use 45lb. and jumping chin-over-bar pull-ups

Women use 35lb. and jumping chin-over-bar pull-ups

*for jumping pull-ups, the bar should be set-up so it is 6in. above the top of the athletes head when the athlete is standing tall.

 

III. Recovery

Bike/Row/Walk 5:00-10:00

Squatting thoracic rotations (10-15/side)

Shin-box rotations + “Mermaids” (in rotated position, lean back on one hand and push through the hips)

Foam roll/lacrosse ball thoroughly on Lats and Biceps

Crossfit Enhance