Monday 180604

I. General Warm-up

3 RNFT:

2x10yd Lateral Shuffle

:15s Hollow rock

5 Neutral stance Good mornings (empty bar, training bar or PVC)

5 Wide Split Good mornings (empty bar, training bar, or PVC)

10 Pull-up Bar kip swings

 

II. Transition and Build Up

Build Deadlift to working weight with 3-4 sets of 6-10 reps.

 

III. Workout Of The Day

Rx

5 Rounds for Time:

15 Deadlift @185/135

15 TTB

*15:00 cap

 

Scale 1

5 Rounds for Time:

15 Deadlift @155/105

10 TTB or 15 Straight Leg AHAP

*15:00 cap

 

Scale 2

5 Rounds for Time:

15 Deadlift @115/75

15 Knees AHAP or Toes-to-Rig

*15:00 cap

 

PERCEIVED INTENSITY – 9/10

 

INTENDED STIMULUS

Challenging grip and midline couplet that is going to burn. Push the pace from 3, 2, 1, Go (while still managing TTB fatigue). Don’t be lazy with deadlift positions for the sake of speed. Deadlift bar is moderate weight that you have the potential to do all rounds unbroken with. Note the TTB rep scaling option for athletes that have TTB but are still working to build their capacity here.

 

IV. Accessory, Recovery, Community

5-8 Perfect stretch/side (emphasis hip external rotation and spend some time in spinal/thoracic rotation)

Mash hip flexor 2:00 each

 

V. Supplemental Work

Monday:

5 RNFT:

10 Prone DB Rows (laying face down on bench) w/ 2s pause at the top (pull the elbows back and squeeze the lats to stabilize)

5 Half-kneeling DB Press/arm (right knee down, press with right arm, left knee down, press with left arm)

rest as needed between movements/sets

Crossfit Enhance