Monday 180409

I. General Warm-up

1 RNFT:

10 Front-Back/Side-Side Leg swings each

5 Up-dog/Down-dog

10 Scorpion rotations/side

10 Squatting Thoracic Rotations

10 PVC Pass-Thru

10 PVC OHS

 

II. Strength

**Benchmark Series Workout**

Overhead Squat

Warm-up Sets:

9-6-3 gradually building

Working Sets:

3-3-3-3-3

Build to a 3RM in 5 sets

*from the rack, rest as needed between sets

 

III. Workout Of The Day

Rx

22-16-10

Pistol Squats (alternating)

Burpee Box Jump Over @24/20

 

Scale 1

22-16-10

Assisted Pistol Squats

Burpee Box Jump Over @20/12

 

Scale 2

22-16-10

Goblet Squats

Burpee Box Step Over @20

 

PERCEIVED INTENSITY – 8/10

 

INTENDED STIMULUS

This is the second workout we will do in our Benchmark series. Athletes are encouraged to record all of the details of this workout for comparison later. This weeks Benchmark is a Strength focused lift, using 5 sets of 3 reps to build to a 3RM. Athletes must take 5 sets, but no more than 5. This lift will go from the rack. Encourage good positions before trying to go to heavy. The set will not count if athletes do not achieve full depth, so focus on technique with this challenging lift first. Conditioning is a fast couplet of squatting and BBJO. Try to have an intense pace and hold on for the ride! Scale the pistols accordingly.

 

IV. Accessory, Recovery, and Community

Elevated pigeon stretch 2:00/side (pigeon with leg elevated on a box)

 

V. Supplemental Work

Bench Press

Warm-up Sets:

10-8-6-5 gradually building

Working Sets:

5x3 @80%

*rest 2-3 minutes between

Crossfit Enhance