Thursday 180329

I. General Warm-up/Skill

On a 9:00 clock:

3:00 EMOM - :15-:20 Hollow Rock

3:00 EMOM - :15-:20 “Salamander Rolls” (rolling from Hollow to Arch, back to Hollow then the other direction to Arch)

3:00 EMOM - :15-:20 Hanging Kips on Pull-up Bar (progress to pull-ups/muscle-ups/TTB)

 

Set-up stations and take any other warm-up needed

 

II. Workout Of The Day

Rx

AMRAP 17

30 DU

5 Bar Muscle-Ups

15 Box Jumps @24/20

10 TTB

 

Scale 1

AMRAP 17

30 DU or 60 SU

5 Burpee C2B Pull-ups

15 Box Jumps @20/12

10 Straight Leg Above Hips

 

Scale 2

AMRAP 17

60 DU

5 Burpee Pull-ups

15 Step-ups @24/20

10 Knees AHAP

 

PERCEIVED INTENSITY – 7.5/10

 

INTENDED STIMULUS

Long WOD with some high-skill work to challenge under fatigue. Lots of Pull-up bar work and bounding. Use the warm-up to give lower skill athletes the chance to practice some higher skill positions/movements. If desired, sacrifice a great score on this workout to work on challenging your scaling/skill. Lower reps on BMU if needed.

 

III. Accessory, Recovery, Community

1.      Couch stretch 3:00-5:00

 

 

IV. Supplemental Work

Thursday:

Bike/Row 9:00 easy pace

Crossfit Enhance