Thursday 180531

I. General Warm-up

Aerobic Capacity Warm-up Lines – 10yd. each

High Knee Carioca

Over the hurdle

Knee to chest + Lunge w/ reach

Figure Four + Lunge w/ torso twist

Toe Touch

High Knees

Butt Kicks

Side Step

Side Step w/ Jumping Jack

Toes Out Walk

Toes In Walk

Walk on Heels

Walk on Toes

Run Down and Back x3


II. Transition

Set-up stations.


III. Workout Of The Day

 “Boat Race”

3 Rounds For Time:

500m Row

400m Run


rest 3:00 between rounds





This is a classic aerobic interval conditioning piece. The Intensity should be relatively high and the level of fatigue on this is usually very surprising to those that have never done it before. It may not look tough on paper, but if you go hard, you will certainly get a great conditioning stimulus out of it. Be sure to immediately check the clock when finishing up the 400m, as you will be on a 3:00 rest period between each round before starting the next 500m Row. Some may still be a bit sore from running in Murph, so be sure to use the warm-up to get the blood flowing and hps and ankles ready to go.


IV. Accessory, Recovery, and Community

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

Banded ankle stretch 1:00-2:00 each


V. Supplemental Work


Core Conditioning:

Rotate through 3-4 rounds with 5-10s rest between movements and 1-2 minutes rest between round

A.     Reverse Plank Lifts – 20-25s

B.     Side Plank Pulses L&R – 20-25s each side

C.     Rainbow Makers L&R – 20-25s each side

D.     V-ups – 15-20 reps


A-     Hands or Forearms on ground behind you, lift hips to a neutral plank position then lower-continue pulsing for duration

B-     In side plank, lower hip to ground then pulse to neutral

In side plank, rotate arm underneath body then open up and rotate arm to point to the ceiling

Crossfit Enhance