Thursday 180524

I. General Warm-up

500m Row

 

CrossFit Warm-up:

2 RNFT:

10 Samson Stretch

10 OVC OHS

10 Pull-ups/Ring Rows

10 Dips/Push-ups

10 Sit-ups

10 Hip Ext.

 

II. Transition

Set-up stations and take any other warm-up reps needed.

 

III. Workout Of The Day

***Benchmark Series Workout***

Rx

“Jackie”

For Time:

1000m Row

50 Thrusters @45

30 Pull-ups

 

Scale 1

“Jackie”

For Time:

1000m Row

50 Thrusters @35

30 Jumping Pull-ups

 

Scale 2

“Jackie”

For Time:

750m Row

50 Thrusters @25

30 Ring Rows

 

PERCEIVED INTENSITY 9/10

 

INTENDED STIMULUS

Jackie –another Classic girl workout, and the last of our May Benchmark series workout. This is another burner. Try to push the pace from the beginning and hold on. Hit the Thrusters hard and get to the pull-up bar to finish it out!

 

IV. Accessory, Recovery, Community

Cool-down walk 400m

Mash upper back and hip flexors on Foam roller and KB 2:00-3:00 each

 

V. Supplemental Work

Thursday:

Strict Press

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

Working: Find 1RM

Crossfit Enhance