Wednesday 180418

I. General Warm-up

EMOM 6

Min 1- 9 Alternating Reverse Lunges/Leg

Min 2- 6 Grasshopper or Mt. Climber/Leg

Min 3- 12 Kip Swings on Pull-up Bar or :15s Hollow Rocks

 

*for athletes trying to learn and get control of their Hollow/Arch Swings to work on TTB or Pull-ups, put a box in front of them to give them something to push their toes/legs against during their kip swings.

 

II. Transition

2-3 Rounds:

4-5 TTB or scale

4-5 KBS

 

III. Workout Of The Day

Rx

AMRAP 18

12 TTB

18 KBS @53/35

12 Lateral Burpees Over KB

 

 

Scale 1

AMRAP 18

12 TTB/SLAHAP

18 KBS @44/26

12 Lateral Burpees Over KB

 

Scale 2

AMRAP 18

12 KAHAP/TTR

18 KBS @35/18

12 Lateral Burpees Over KB

 

PERCEIVED INTENSITY - 7/10

 

INTENDED STIMULUS

Tough midline and grip grinder. If you let your hip flexion or grip go to failure to soon, it will hurt you in the second half, so be smart about pacing. For athletes looking to improve their ability on certain pieces, give yourself some goals to try and achieve (ex: all TTB sets in 2 or less breaks, unbroken KBS, etc) or for athletes really focusing on conditioning, give yourself certain pacing goals (each round in the exact same time).

 

IV. Accessory, Recovery, Community

Wall straddle stretch 3:00

Cricket squat 2:00

 

V. Supplemental Work

Wednesday:

4 Rounds:

1:00 Bike straight into…

:30-1:00 Arm extended plank straight into…

15-25 GHDSU/Weighted Abmat Sit-ups.

Crossfit Enhance