Monday 180326

I. General Warm-up

2 RNFT:

5-10yd. Lateral Band Walks/side

3 Figure-4 Lunge + Lateral Flexion/side

10 Captain Morgan’s/side

5 Kang squats w/ OH reach

 

II. Transition and Build Up

Set-up stations and take any warm-up reps necessary.

 

III. Workout Of The Day

Rx

EMOM 20:

Min 1- 12 Alt. SA DB Snatch @50/35

Min 2- 12 HR Push-ups

Min 3- 12 Wallball Shots @20/14

Min 4- 12/9 Cal Bike or Row

 

Scale 1

EMOM 20:

Min 1- 12 Alt. SA DB Snatch @40/25

Min 2- 10 HR Push-ups

Min 3- 12 Wallball Shots @16/10

Min 4- 12/9 Cal Bike or Row

 

Scale 2

EMOM 20:

Min 1- 12 Alt. SA DB Snatch @30/20

Min 2- 8 HR Push-ups

Min 3- 12 Wallball Shots @12/8

Min 4- 9/6 Cal Bike or Row

 

PERCEIVED INTENSITY – 8.5/10

 

INTENDED STIMULUS

Tough 20 minute EMOM. Shoot for unbroken sets to get as much rest as possible, so we are sprinting the work and resting. Scale reps/loads so that work is done in no more than :35-:40s. If needed, scale this and use it to flush out some fatigue from the Open if you are beat up. There is no scoring for this.

 

IV. Accessory, Recovery, and Community

Banded hip flexor distraction 2:00 each

 

V. Supplemental Work

A.     Back Squat

Warm-up Sets:

10-8-6-4 gradually building

Working Sets:

5x3 @80%+

*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.     12 Minute EMOM

Min 1- 12 Weighted GHD Hip Extensions

Min 2- 15 Single-Arm DB Rows (switch arms every round)

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