Tuesday 180522

I. General Warm-up

3 RNFT:

10 Side Plank Lifts/Side

10 Side Plank Rotations/Side

10 Thoracic Bridge Rotations (5/side)

10 Hanging Scapula Depressions

 

II. Transition and Build Up

Set-up stations, decide on KB weight. Work through 2-3 sets of 5-10 Sit-ups and Dips/Push-ups

 

III. Workout Of The Day

AMRAP 20:

25 Abmat Sit-ups

200m SA R Farmers Carry @70/53; 53/35; 35/26 or less

15 Ring Dips; Bar Dips; HR Push-ups

200m SA L Farmers Carry  @70/53; 53/35; 35/26 or less

 

PERCEIVED INTENSITY – 7.5/10

 

INTENDED STIMULUS

Long grinder. This will be challenging on the midline, grip, and shoulders. Try to push yourself on the carries to hold on for long sets. This is also a good way for some athletes to work on dip skills. Lower reps on this if needed to allow for consistency in movement. (for the sake of scoring, 10m on the carry=1 rep).

 

IV. Accessory, Recovery, Community

Mash forearms on a barbell or KB 1:00 each

Mash Anterior shoulders on KB 2:00 each

 

 

V. Supplemental Work

Tuesday:

Deadlift

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

Working: Find 1RM

Crossfit Enhance