Wednesday 180516

I. General Warm-up

3 RNFT:

8 Side Plank Rotations/side (be under control, try to open up the shoulder bladed as far as possible) at both ranges of motion

4 Quadruped Single-arm Y Hold/arm (3s hold at the top, keep midline neutral-not extending at the lumbar to get OH ROM!)

10 Hinged T’s (thumbs up, squeeze at top)

 

II. Transition

3 RNFT: 5-10 Cal Row (easy)

Take HSPU or scale option warm-up reps as needed between rows. If needed, review Wall walk standards (not jumping up the wall, but walking up the wall, nose and toes at the top and bottom!)

 

III. Workout Of The Day

Rx

AMRAP 15:

20/15 Cal Row

10 HSPU

 

Scale 1

AMRAP 15:

20/15 Cal Row

5 Wall Walks

 

Scale 2

AMRAP 15:

20/15 Cal Row

10 Box Pike HSPU or Strict Seated DB Press

 

PERCEIVED INTENSITY - 8/10

 

INTENDED STIMULUS

Tough aerobic and upper body muscular endurance combination. This is a good way to challenge the skill movement under fatigue (simple, cyclical piece + skill). Be smart about your approach if HSPU’s cause you issues when fatigued –don’t let yourself redline the shoulders too soon! Scale HSPU as needed but try to stay in an OH movement if able to. Putting wall walks in for athletes who may struggle with HSPU but would still like to get inverted. (side note: this warm-up is targeted specifically for prepping the shoulders- take it seriously and be under control and your shoulders will thank you).

 

IV. Accessory, Recovery, Community

3:00 easy cool down row

Foam roll Lats and triceps 2:00-3:00 each

 

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