Thursday 180510

I. General Warm-up

3 RNFT:

10 Ring Rows

10 yd. OH DB Carry/arm

10yd. Walking Lunge (spend some time working in mobility pieces on first couple of rounds)

10 Sit-ups

 

II. Transition

Review Turkish Get-up technique and allow athletes to take some warm-up reps of each movement:

3-5 Pull-ups

3-5 OH Lunges

3-5 Snatches

3-5 OHS

1-2 TGU

3-5 Wtd. Pull-ups

 

III. Workout Of The Day

Rx

For Time (using a single DB)

10 Weighted Pull-ups

40 Overhead Lunges

10 Weighted Pull-ups

30 Snatches (alternating)

10 Weighted Pull-ups

20 Overhead Squats

10 Weighted Pull-ups

10 Turkish Get-ups

10 Weighted Pull-ups

@50/35

 

Scale 1

For Time (using a single DB)

10 Strict Pull-ups

40 Overhead Lunges

10 Strict Pull-ups

30 Snatches (alternating)

10 Strict Pull-ups

20 Overhead Squats

10 Strict Pull-ups

10 Turkish Get-ups

10 Strict Pull-ups

@35/20

 

Scale 2

For Time (using a single DB)

10 Jumping Pull-ups or Ring Rows

40 Overhead Lunges

10 Jumping Pull-ups or Ring Rows

30 Snatches (alternating)

10 Jumping Pull-ups or Ring Rows

20 Overhead Squats (scale to Goblet squats if needed)

10 Jumping Pull-ups or Ring Rows

10 Turkish Get-ups

10 Jumping Pull-ups or Ring Rows

@20/10

 

PERCEIVED INTENSITY 8.5/10

 

INTENDED STIMULUS

Long chipper with a single DB. Wtd Pull-ups can use a kip but if you cannot perform pull-ups with this weight, try to make them strict instead. Scale the pull-ups as needed but make it challenging. Modify SA OHS if needed (this is a very challenging position for a lot of people). Have fun with this one and be aggressive in your pacing.

 

IV. Accessory, Recovery, Community

Mash lats and biceps on foam roller (thoroughly!) 4:00-5:00 each side

 

V. Supplemental Work

Thursday:

Strict Press

Warm-up Sets:

10-8-6-5 gradually building

Working Sets:

5x5 @85%

*rest 2-3 minutes between

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