Tuesday 180515

I. General Warm-up

10 yd. each:

Figure-4 Lunge +OH reach and Horizontal Rotation

Grass-pickers

Lateral shuffle (“defensive slide”-low hips) –both directions

Shuffle jacks –both directions

Carioca –both directions

Bear crawl

Duck walk

High knees

Butt kicks

 

3 RNFT:

10 Alt. Shin-Box Rotations (play with hands down, one hand only, switch, no hands down, sitting up to extensions, etc)

8 Presses to Up-dog w/ 2s hold at top

10 Side-to-Side Leg swings

 

II. Transition and Build Up

Set-up stations, take any warm-up reps necessary

 

III. Workout Of The Day

For Time:

600m Run

45 WBS @20/14; 16/10; 12/8

45 Burpees

400m Run

30 WBS @20/14; 16/10; 12/8

30 Burpees

200m Run

15 WBS @20/14; 16/10; 12/8

15 Burpees

*20 minute time cap

 

PERCEIVED INTENSITY – 7.5/10

 

INTENDED STIMULUS

Long, tough aerobic grinder with high rep WBS and Burpees (=pain). Descending reps and distances may allow for holding on to a tough pace. Push hard and hold on for the ride!

 

IV. Accessory, Recovery, Community

Lunge Ankle Stretch and Deep Lunge/Pigeon stretch 3:00-4:00/side (play around open up hips)

 

V. Supplemental Work

Tuesday:

Deadlift

Warm-up Sets:

10-8-6-5 gradually building

Working Sets:

5 @78%

3 @88%

2 @98%

*rest 3-4 minutes between

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