Thursday 180607

I. General Warm-up

3 RNFT:

10yd. High knees

10 yd. Bear crawl

10 Unweighted Sit-ups

10 SL Calk raises/leg

 

II. Transition

Set-up stations, get in some DU/SU warm-up reps and weighted sit-ups.

 

III. Workout Of The Day

Rx

“Grannie”

100-80-60-40-20

Double-Unders

50-40-30-20-10

Wall-facing Medbmall Abmat Sit-ups @20/14

 

Scale 1

“Grannie”

50-40-30-20-10

Single-Under-Double-Unders 2-to-1’s (or similar option to work on DU)

50-40-30-20-10

Wall-facing Medbmall Abmat Sit-ups @16/10

 

Scale 2

“Grannie”

200-160-120-80-40

Single-Unders

50-40-30-20-10

Wall-facing Medbmall Abmat Sit-ups @12/8 or less (unweighted if needed)

***scale reps for athletes that need it to 35-30-25-20-15 or 30-25-20-15-10***

 

PERCEIVED INTENSITY – 8/10

 

INTENDED STIMULUS

Grand Annie! Hard and heavy variation of the classic girl WOD “Annie”. DU reps multiply by 2 and we add some weight to the sit-ups. For some athletes, this would be a good opportunity to work on the DU, so if desired find a way to modify reps to get in some DU practice—1-to-1’s or 2-to-1’s with scaled total reps are great choices. For the sit-ups, set your abmat up so that you are facing the wall and toes (when in a butterfly position) are in contact with the wall. The standards for this movements require you to touch the ground overhead with your ball, then touch the wall with your ball at the top! Get after it!

 

IV. Accessory, Recovery, and Community

Foam roll or barbell roll calf 2:00-3:00 each (find spots, apply pressure by putting other leg on top, and then flex and extend the ankle)

 

V. Supplemental Work

Thursday:

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

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

*try to improve from last week

Crossfit Enhance