Thursday 180412

I. General Warm-up

400m Run

10 PVC Passthrough

10 PVC OHS

10 Hollow rocks

 

3 RNFT:

4 DB Push press/arm

10 Kip swings on Pull-up bar (gradually progress to pull-ups/C2B/Muscle-up if completing)

 

II. Transition

Set-up stations, take any other warm-up necessary.

 

III. Workout Of The Day

Rx

For Time:

200m Run

10 Muscle-ups (Bar or Ring)

10 SA DB Push Press @50/35

200m Run

20 C2B Pull-ups

20 SA DB Push Press @50/35

200m Run

30 Pull-ups

30 SA DB Push Press @50/35

200m Run

 

Scale 1

For Time:

200m Run

10 Burpee C2B Pull-ups

10 SA DB Push Press @40/25

200m Run

20 C2B Pull-ups

20 SA DB Push Press @40/25

200m Run

30 Pull-ups

30 SA DB Push Press @40/25

200m Run

 

Scale 2

For Time:

200m Run

10 Burpee Pull-ups

10 SA DB Push Press @30/20

200m Run

20 Pull-ups/Assisted Pull-ups

20 SA DB Push Press @30/20

200m Run

30 Ring Rows

30 SA DB Push Press @30/20

200m Run

 

PERCEIVED INTENSITY –8/10

 

INTENDED STIMULUS

Tough combination of metabolic and skill work. The scaling options are solid guidelines for how to advance the difficulty of each movement for different levels, but is not perfect for everyone, so modify as needed (with the goal of starting with a tougher variation and progressively increasing the speed and sustainability, but if needed have 1 option and stick with it-for newer members who are still learning these skills, they should pick one pull-up variation and try to work on mastering it before trying to add the chaos of variations). On the DB Push Press, you may switch arms as desired. Try to hold a tough pace from the beginning.

 

IV. Accessory, Recovery, Community

Mash lats and biceps on barbell, lacrosse, or foam roller.

 

V. Supplemental Work

Thursday:

Strict Press

Warm-up Sets:

10-8-6-5 gradually building

Working Sets:

5x3 @80%

*rest 2-3 minutes between

Crossfit Enhance