Friday 180406

General Warm-Up 5:00-10:00

“CrossFit Warm-up”

10 PVC OHS

4 Samson Stretch

10 Push-ups

10 Pull-ups/Ring Rows

10 GHDSU/Sit-ups

10 GHD Hip Extensions/Supermans

 

Workout Of The Day 15:00-40:00

With a partner:

AMRAP 25:

Partner 1: 3 Rounds of “Cindy”

Partner 2: Max Cal Row

 

“Cindy”:

5 Pull-ups (scale as needed)

10 Push-ups

15 Squats

 

INTENDED STIMULUS

Long aerobic and gymnastic grinder. The goal is for partners to accumulate as many Calories as possible on the Rower. While Partner 2 rows, Partner 1 is completing 3 rounds of Cindy. Once the 3 rounds have been completed, the athletes may switch so Partner 1 begins rowing.  

 

Supplemental Work

Friday:

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

Back Squat

Warm-up Sets:

10-8-6-5 gradually building

Working Sets:

5x5 @ 70%

*rest 2-3 minutes between

 

Crossfit Enhance