Tuesday 180410

I. General Warm-up

10 yd. each:

Inchworm

Bear crawl

T-walk

Crab walk

Grasshopper (low hip, wide stance, lateral steps, turn at 5yd)

Duck walk

High kick

Burpee broad jump

High knees

Butt kicks

Seal walk

 

II. Transition and Build Up

Take practice reps as needed.

 

III. Workout Of The Day

EMOM 25

Min 1- 10/7 Cal Row or Bike

Min 2- 10 Ring Dips/Bar Dips/Assisted Dips/Ring Push-ups/HR Push-ups

Min 3- 10 Ball Slams

Min 4- 5-10 Strict Pull-ups/Pull-up Negatives/Ring Rows

Min 5- Rest

 

PERCEIVED INTENSITY – 7/10

 

INTENDED STIMULUS

Long gymnastic strength/conditioning EMOM. Scale movements and reps to something that is challenging but allows for consistency in movement. Use this to get better at some difficult skills and develop some strength and capacity.

 

IV. Accessory, Recovery, Community

Mash lats 2:00/side

 

V. Supplemental Work

Tuesday:

Deadlift

Warm-up Sets:

10-8-6-5 gradually building

Working Sets:

5x3 @80%

*rest 2-3 minutes between

Crossfit Enhance