Wednesday 180509

I. General Warm-up

3 RNFT

1 Perfect Stretch/side

10 Alt. Front Rack Elbow Raises (holding bar in front rack, raise elbow as high as possible, biasing one side to exaggerate the ROM)

5 Supinated Grip Shoulder Press

5 Squats w/ Thoracic Rotation each way

 

II. Transition

Build Thruster to working weight, take some warm-up Burpee box jump over warm-up reps.

 

III. Workout Of The Day

Rx

“Misfits”

3 Rounds For Time:

12-9-6

Thruster @95/65

Burpee Box Jump Over @24/20

*rest 3:00 between sets of 12-9-6

 

Scale 1

“Misfits”

3 Rounds For Time:

12-9-6

Thruster @75/55

Burpee Box Jump Over @20/16

*rest 3:00 between sets of 12-9-6

 

Scale 2

“Misfits”

3 Rounds For Time:

12-9-6

Thruster @95/65

9-6-3

Burpee Box Step Over @20

*rest 3:00 between sets of 12-9-6

 

PERCEIVED INTENSITY - 9/10

 

INTENDED STIMULUS

This is a brutal couplet of Thrusters and BBJO. The flow is 12,12, 9, 9, 6, 6, and then rest for 3:00 (no more, no less) before next round. You will complete the descending couplet 3 times. Hit each one hard and try to hold on in the last set. Note the slight decrease in repetitions for the BBJO for lower scaling options. This is to still get the intended stimulus even if you are a little slower at this movement. With this reduction, try to just move a little bit faster.

 

IV. Accessory, Recovery, Community

Couch stretch 3:00/side

 

V. Supplemental Work

Wednesday:

5 rounds for quality:

10 SA DB Rows/arm @ as heavy as form allows

10 GHDSU

10 GHD Back Ext.

Crossfit Enhance