Thursday 180419

I. General Warm-up

2 RNFT:

8 Kang squats

8 PVC SDHP

4 Inchworms

 

II. Transition

2-3 Rounds:

5 WBS

5 SDHP

5 Box Jump

5 Push Press

*make sure stations are set-up to optimize transitions and athletes understand how they are to work through the movements

 

III. Workout Of The Day

Rx

Fight Gone Bad

 

Three rounds of:

1:00 Wallball Shot @20/14

1:00 Sumo deadlift high-pull @75/55

1:00 Box Jump @20”

1:00 Push-press @75/55

1:00 Row for Cals

1:00 Rest

 

Scale 1

Fight Gone Bad

 

Three rounds of:

1:00 Wallball Shot @16/10

1:00 Sumo deadlift high-pull @55/35

1:00 Box Jump @20”

1:00 Push-press @55/35

1:00 Row for Cals

1:00 Rest

 

Scale 2

Fight Gone Bad

 

Three rounds of:

1:00 Wallball Shot @12/6

1:00 Sumo deadlift high-pull @45/25

1:00 Step-up @20”

1:00 Push-press @45/25

1:00 Row for Cals

1:00 Rest

 

PERCEIVED INTENSITY –9/10

 

INTENDED STIMULUS

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. The best way to have this workout set –up is pre-made stations for different levels. Multiple athletes can work on the same station if needed, starting on WBS and each minute rotating in. If only 2-3 athletes are at a station, they can stagger by a minute so they do not run in to each other on any of the transitions. Be smart about how big of sets you are going for early. 1:00 starts to feel like a lot longer than thought.

 

 

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:

5 @75%

3 @85%

2 @95%

*rest 2-3 minutes between

Crossfit Enhance