Monday 180423

I. General Warm-up

10 Front Back Leg Swings/leg

10 Shoulder High-5’s

10 Side-to-Side Leg Swings/leg

20 Shoulder Nerve Floss

 

II. Strength

***Benchmark Series Workout***

 

Rx

10 minutes to build to heaviest set of 3 Strict Weighted Strict pull-ups

 

Scale 1

10 minutes to build to max effort set of Unbroken Strict Pull-ups

 

Scale 2

10 minutes to build to max Unbroken set strict banded pull-up or ring row

 

III. Transition

Build Clean to working weight.

 

IV. Workout Of The Day

Rx

AGOQ Workout 2

4 rounds for time:

25 Chest-to-Bar Pull-ups

5 Cleans @245/170

*15 minute cap

 

Scale 1

AGOQ Workout 2

4 rounds for time:

25 Pull-ups (add assistance if needed)

5 Cleans @155/105

*15 minute cap

 

Scale 2

AGOQ Workout 2

4 rounds for time:

20 Ring Rows

5 Cleans @95/65

*15 minute cap

 

PERCEIVED INTENSITY – 8/10

 

INTENDED STIMULUS

This is the third and final workout we will do in our Benchmark series for April. Athletes are encouraged to record all of the details of this workout for comparison later. This weeks Benchmark is a Strength/Gymnastic focused Pull-up workout. Athletes have a 10:00 running clock to build to a max effort set of one of the options listed. The set will not count if athletes do not achieve full ROM (chin-over-bar), Athletes may weight the pull-ups with a dumbbell or belt. Today’s conditioning is from the Age group online qualifier. Tough combo of high volume pull-ups and moderately heavy cleans. Be smart about pull-up pacing early- don’t max out the first set and be smoked by round 3!

 

V. Accessory, Recovery, and Community (Post-workout)

Walk/Bike/Row 2:00-3:00 easy

Mash lats and triceps on barbell on rack 2:00-3:00

 

VI. Supplemental Work

Bench Press

Warm-up Sets:

10-8-6-5 gradually building

Working Sets:

3x5 @80%

*rest 2-3 minutes between

Crossfit Enhance