Tuesday 180403

I. General Warm-up

“Partner Medball Rotational Wheel Warm-up”

Partner A:

5x Upward Toss

10x Alternating Rotations

5x Upward Toss

10x Downward Slam

5x Upward Toss

10x Alternating Chest Pass

(then partners switch, partner B repeats the same sequence, repeat for 2 total rounds)

 

II. Transition and Build Up

Finish setting up stations and taking any warm-up reps necessary.

 

III. Workout Of The Day

Rx

“Falling Fibonacci”

 

For Time:

55 Cal Row

55 WBS @20/14

34 Cal Row

34 WBS

21 Cal Row

21 WBS

13 Cal Row

13 WBS

8 Cal Row

8 WBS

5 Cal Row

5 WBS

 

25:00 time cap

 

Scale 1

“Falling Fibonacci”

 

For Time:

55 Cal Row

55 WBS @16/10

34 Cal Row

34 WBS

21 Cal Row

21 WBS

13 Cal Row

13 WBS

8 Cal Row

8 WBS

 

25:00 time cap

 

Scale 2

“Falling Fibonacci”

 

For Time:

34 Cal Row

34 WBS @16/10

34 Cal Row

34 WBS

21 Cal Row

21 WBS

13 Cal Row

13 WBS

8 Cal Row

8 WBS

5 Cal Row

5 WBS

 

25:00 time cap

 

PERCEIVED INTENSITY – 7.5/10

 

INTENDED STIMULUS

A brutal, long aerobic grinder. Look for consistency and be smart about the opening set. The descending rep scheme should allow for a relatively sustained pace. Note the repetition reduction for the first round Scale 2. Have fun with this one! 25 minute time cap.

 

IV. Accessory, Recovery, Community

Pigeon stretch 2:00/side

 

V. Supplemental Work

Tuesday:

*This is the beginning of a new strength cycle built around the Bench, Deadlift, Press, and Back Squat

Deadlift

Warm-up Sets:

10-8-6-5 gradually building

Working Sets:

5x5 @ 70%

*rest 2-3 minutes between

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