Tuesday 180327

I. General Warm-up

27 Good-Mornings (just like 27 Squat but with PVC Pipe on back and performing Good-mornings)

27 Squats

 

II. Transition and Build Up

3 RNFT:

5 KBS

2 Burpees

5 GHDSU/SU

 

III. Workout Of The Day

Rx

“Hansen”

5 Rounds For Time:

30 KBS @70/53

30 Burpees

30 GHDSU

 

Scale 1

“Hansen”

4 Rounds For Time:

30 KBS @53/35

30 Burpees

30 GHDSU

 

Scale 2

“Hansen”

4 Rounds For Time:

20 KBS @35/26

20 Burpees

20 Abmat Sit-ups

 

PERCEIVED INTENSITY – 7.5/10

 

INTENDED STIMULUS

Hero workout, which means you should give it your all. High volume, grinding movements, so make sure you scale appropriately to maintain a relatively high intensity. Be smart about choosing kettlebell weights and sit-up options. If you have not practiced GHDSU before, not a good one to begin on. Note the volume scaling for different levels. Don’t view this as cheating, but rather altering the workout to still achieve the desired stimulus. Athletes also may choose to keep the reps scheme as prescribed and complete with a partner.

**27 Good mornings: 9 Positions (neutral, wide, narrow, stagger right neutral, stagger right wide, stagger right narrow, stagger left neutral, stagger left wide, and stagger left narrow) and 3 foot rotations at each position (neutral, toes out, toes in). Perform 1 PVC Pipe good morning in each spot.

 

IV. Accessory, Recovery, Community

Pigeon stretch 2:00/side

 

V. Supplemental Work

Tuesday:

Assault Bike- 6x 1:00 for max Calories, 1:30 rest between

Crossfit Enhance