Monday 180521

I. General Warm-up

3 RNFT:

10 Front/Back Leg Swings/leg

5 Kang Squats w/ Thoracic rotation each way at bottom

5 Squat Tuck Jumps

 

II. Transition

Build Squat clean to working weight

Take WBS and Box Jump Warmup reps

 

III. Workout Of The Day

Kolton Barney’s Birthday WOD!

Rx

7 RFT:

5 Squat Cleans @155/105

21 WBS @20/14

16 Box Jump Over @24/20

*25:00 time cap

 

Scale 1

7 RFT:

5 Squat Cleans @115/75

21 WBS @16/10

16 Box Jump Over @20/16

*25:00 time cap

 

Scale 2

7 RFT:

5 Squat Cleans @95/55

21 WBS @12/8

16 Box Step Over @24/20

*25:00 time cap

 

PERCEIVED INTENSITY – 8/10

 

INTENDED STIMULUS

Happy Birthday Kolton Barney! Tough, long lower body grind. Starting the week off with a bang. Go out hard and try to hold on. Make sure you are ready for each set of box jump overs, as they will become much more difficult with the squatting demand of the other two movements. Stay in good positions on squat clean –getting lazy with technique here will only make the other two movements less efficient. (If you get time capped, score is cap + reps remaining in seconds, ex: 6 rounds + 5 squat cleans = 37 reps remaining = 25:37)

 

IV. Accessory, Recovery, and Community

Banded hip flexor stretch 1:00-2:00 each

 

V. Supplemental Work

Bench Press

Warm-up Sets: 10-8-6-5-3 gradually building

Working: Find 1RM

Crossfit Enhance