Thursday 180426

I. General Warm-up

Run 200m

10-15 T-walks

10-15 Front-Back Leg swings/side

 

II. Transition

Gradually build KB to working weight. Set-up stations.

 

III. Workout Of The Day

Rx

5 rounds for time:

30 Russian KBS @70/53

30 Abmat Sit-ups

400m Run

 

Scale 1

5 rounds for time:

30 Russian KBS @53/35

30 Abmat Sit-ups

400m Run

 

Scale 2

4 rounds for time:

30 Russian KBS @35/26

20 Abmat Sit-ups

400m Run

 

PERCEIVED INTENSITY 8/10

 

INTENDED STIMULUS

Long conditioning and midline workout. Stay in good positions on KB but don’t be afraid to challenge the loading a bit as the Russian swing allows for a heavier weight for most. Push the pace and try to hold on as long as possible.

 

IV. Accessory, Recovery, Community

Ankle stretch on rack or wall 1:00 each

Seated hamstring stretch 2:00 each

 

V. Supplemental Work

Thursday:

Strict Press

Warm-up Sets:

10-8-6-5 gradually building

Working Sets:

3x5 @80%

*rest 2-3 minutes between

Crossfit Enhance