Tuesday 180605

I. General Warm-up

Shoulder joint prep:

10-20 reps each

Shoulder shrugs (forward/back)

Arm circles (active-forward/backward)

High-5’s

Body cross

Nerve floss

 

3 RNFT:

:45s Row

5 Ring Rows

5 Supinated grip strict press (empty or training bar)

2 Perfect Stretch/side

 

II. Transition and Build Up

Build S2OH to working weight

 

III. Workout Of The Day

Rx

For Time:

30/25 Cal Row

20 S2OH @135/85

30/25 Cal Row

15 S2OH @135/85

30/25 Cal Row

10 S2OH @135/85

30/25 Cal Row

5 S2OH @135/85

 

Scale 1

For Time:

30/25 Cal Row

20 S2OH @95/55

30/25 Cal Row

15 S2OH @95/55

30/25 Cal Row

10 S2OH @95/55

30/25 Cal Row

5 S2OH @95/55

 

Scale 2

For Time:

25/20 Cal Row

20 S2OH @75/35

25/20 Cal Row

15 S2OH @75/35

25/20 Cal Row

10 S2OH @75/35

25/20 Cal Row

5 S2OH @75/35

 

PERCEIVED INTENSITY – 8.5/10

 

INTENDED STIMULUS

Tough upper body and metabolic burner. This is another fast paced couplet, where you should come out with an aggressive pace and hold on. Barbell weight should be TOUGH to go unbroken on, but possible- and it should be your goal to try and do it despite a moderately heavy weight. Don’t get lazy on the rower in the middle rounds. No time cap!

 

IV. Accessory, Recovery, Community

Banded shoulder/Lat mobility 1:00-2:00 each

Lacrosse ball/Peanut traps 2:00/side

 

V. Supplemental Work

Tuesday:

Handstand Drills:

5 sets:

20x 45 degree alternating hip taps (hands on wall, feet on ground, lean at 45 degrees, alternate lowering to a hip tap while single arm stabililzes against wall)

rest 1:00 between

 

Then accumulate 2:00-5:00 in a HS hold or box pike HS (varies based on your individual capacity)

Crossfit Enhance