Thursday 180503

I. General Warm-up

1:00 SL Banded Hamstring stretch/leg (hip level band on rack, band around very top of leg, facing away from rack, hinge body over to create stretch in hamstring on banded side and flex/extend the knee to “floss” the tissues)

 

3:00 Row (gradually progress intensity)

10 Front/back Leg Swings/Leg

10 V-ups

3 Inchworms w/Push-up

 

II. Transition

Warm-up SA DB Clean and Jerk to working weight. Take some TTB or scaling option warm-up reps between sets. Set up stations for efficient transitions.

 

III. Workout Of The Day

Rx

“18.1, But Better”

AMRAP 20:

14 TTB

14 SA DB Hang Clean and Jerk (7/arm) @50/35

14/12 Cal Row

 

Scale 1

“18.1, But Better”

AMRAP 20:

14 SLAHAP

14 SA DB Hang Clean and Jerk (7/arm) @40/25

14/12 Cal Row

 

Scale 2

“18.1, But Better”

AMRAP 20:

14 KAHAP or Sit-ups

14 SA DB Hang Clean and Jerk (7/arm) @30/20 or less

14/12 Cal Row

 

PERCEIVED INTENSITY 8/10

 

INTENDED STIMULUS

Tough variation of the 18.1 WOD, with a lesser focus on the row and more on the TTB and DB C&J. Try to have a consistent pace on this one. Grip will be a big limiter so manage it with shorter quicker sets early in the workout so you can have a bit more in the tank for the second half of the workout.

 

IV. Accessory, Recovery, Community

Wall V-sit 2:00

Forearm smashon roller or Lacrosse 2:00

Banded lat/shoulder 2:00 each

 

V. Supplemental Work

Thursday:

Strict Press

Warm-up Sets:

10-8-6-5 gradually building

Working Sets:

3x3 @85%

*rest 2-3 minutes between

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