Wednesday 180328

I. General Warm-up

3 RNFT:

1:00 Row

10 Hanging Scap Depressions

10 Push-up T’s

10 PVC SL RDL

 

II. Transition

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

 

III. Workout Of The Day

Rx

5 rounds, each for time (start a new round every 3:00)

20/16 Cal Row

20 S2OH @95/65

 

Scale 1

5 rounds, each for time (start a new round every 3:00)

20/16 Cal Row

20 S2OH @75/55

 

Scale 2

5 rounds, each for time (start a new round every 3:00)

15/12 Cal Row

20 S2OH @55/35

 

PERCEIVED INTENSITY - 8/10

 

INTENDED STIMULUS

Interval sprint work. Scale So that rounds can be competed at the beginning in less then 2:00. If the first few rounds take any longer than that, it will not bode well for later rounds. The barbell should be something you have the potential to do unbroken each round. Score is the difference between your fastest round and slowest round (less difference = better time), but don’t dog any rounds because it may give you less rest before starting your next one.

 

IV. Accessory, Recovery, Community

1.     Mash lats, traps, and pecs

2.     20 Alternating scorpions

 

V. Supplemental Work

Wednesday:

A.     Press

Warm-up Sets:

10-8-8-8 gradually building

 

Working Sets:

5x3 @ 75%+

*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 SL Box Step-ups (6 per leg) (DB’s in Farmers Carry)

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

Crossfit Enhance