Monday 180430

I. General Warm-up

Shoulder Prep-Joint Rotations:

10-20 reps each

Shoulder Shrugs (front/back)

ROM Circles (front/back)

Alt. Hi-5’s

Alt. Body Crosses

Nerve Floss

Standing bent over Y-T x10 each (hinged position, unweighted)

 

10-20 Hollow Rocks

10-20 Kip Swings (pull-up bar or rings)

 

II. Transition

Set up equipment and take warm-up reps as needed. MU athletes work on some transitions if needed.

 

III. Workout Of The Day

***Benchmark Series Workout***

 

Rx

For Time

30 Muscle-ups (ring or bar)

*25:00 Time Cap

 

In remaining time, hit the track for a run!

 

Scale 1

For Time

60 Chest-to-Bar Pull-ups

60 Dips

*partition as needed

*25:00 Time Cap

 

In remaining time, hit the track for a run!

 

Scale 2

For Time

60 Pull-ups (add assistance as needed)

60 Push-ups

*partition as needed

*25:00 Time Cap

 

In remaining time, hit the track for a run!

 

PERCEIVED INTENSITY – 7/10

 

INTENDED STIMULUS

We have done a strength based pulling Benchmark, and now it is time for a volume and capacity based pulling Benchmark. This is also our first May benchmark. Record the details of your workout so that you can compare later. This is intended to test some skill and definitely muscular endurance. Modify movements as needed. Muscle-ups can be bar or ring depending on an athlete’s abilities. Pull-ups and dips/push-ups can be partitioned as desired (usually best to have a plan or even number you can hit on each one). Choose options that are the toughest variation that you will be able to still be consistent at. When you are finished, in your remaining time get a nice jog to start working on building that running endurance back up!

 

IV. Accessory, Recovery, and Community

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

 

V. Supplemental Work

Bench Press

Warm-up Sets:

10-8-6-5 gradually building

Working Sets:

3x3 @85%

*rest 2-3 minutes between

Crossfit Enhance