Monday 180611

I. General Warm-up

3 RNFT:

2 Samson Stretch

10-15 reps of

OHS (PVC)

Sit-ups

Supermans

Pull-ups/ring rows

Dips/push-ups

 

II. Transition

Calculate weight and play around with different combinations of weights that will be more comfortable to lunge.

 

III. Workout Of The Day

Rx

25 Min Amrap (W/ Partner)

Barbell Back Carry @ 2/3 bodyweight

Example if Dillon and Casey were partners Casey weighs 195. 1/3 of that is 125#. Weight must be loaded on a barbell and carried in the back rack position. 

*Every time you or your partner break do 10 burpees each.

 

Scale 1

Take a lesser weight for the lunges.

 

PERCEIVED INTENSITY – 6/10

 

INTENDED STIMULUS

This is a long workout that will push you and your partner to your limits. Have fun with it. Not all workouts are all fun and cozy, sometimes you gotta get after it.

Score is every 10m = 1 rep. Have fun.

 

IV. Accessory, Recovery, and Community

Couch stretch 3 minutes each leg.

 

V. Supplemental Work

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