Friday 180309

I. General Warm-up

3 Rounds:

1 Perfect Stretch/Side

5 Up-dog/Down-dog transitions

10 Thoracic bridge rotations

 

3 Rounds:

5-10 OHS (start with PVC and gradually build intensity)

5-10 Kipping swings on Pull-up bar/rings (gradually progress to warm-up reps of pull-up/MU)

4 DB Snatch

20-30 DU/SU

 

 

II. Workout of the Day

Rx (16-54)

2 Rounds For Time:

100 Double-Unders

20 Overhead Squats @115/80

100 Double-Unders

12 Ring Muscle-ups

100 Double-Unders

20 DB Snatch @50/35

100 Double-Unders

12 Bar Muscle-Ups

 

*14 minute time cap

 

Rx (55+)

2 Rounds For Time:

100 Double-Unders

20 Overhead Squats @75/55

100 Double-Unders

12 Chest-to-Bar Pull-ups

100 Double-Unders

20 DB Snatch @35/20

100 Double-Unders

12 Chest-to-Bar Pull-ups

 

*14 minute time cap

 

Scaled (16-54)

2 Rounds For Time:

100 Single-Unders

20 Overhead Squats @45/35

100 Single-Unders

12 Pull-ups

100 Single-Unders

20 DB Snatch @35/20

100 Single-Unders

12 Pull-ups

 

*14 minute time cap

 

Scaled (55+)

2 Rounds For Time:

100 Single-Unders

20 Overhead Squats @45/35

100 Single-Unders

12 Jumping Chest-to-Bar Pull-ups

100 Single-Unders

20 DB Snatch @20/10

100 Single-Unders

12 Jumping Chest-to-Bar Pull-ups

 

*14 minute time cap

 

 

III. Recovery

Mobilize shoulders and upper bar (bands or rollers)

Stretch and roll calves

 

 

Crossfit Enhance