Tuesday 180612

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 and Build Up

Decide on KB weight. Practice movements with KB.

 

III. Workout Of The Day

Partner Chipper

Buy in 26 Turkish Get-ups

100 KBS (each partner has to do 50)

80 KB Push Press Single Arm (Do 40 on one side first/then do 40 on the other)

60 Suitcase DL (L+R = 1)

40 KB Snatches

20 Burpees over KB

Cash out 26 Turkish Get-ups

*20 min cap

Rx is 70/53

Scale 1 is 53/35

Scale 2 is 35/26 or less

 

 

PERCEIVED INTENSITY – 8/10

 

INTENDED STIMULUS

Chipper style partner workout. Not a lot to say except for you’re going to have to push yourself and your partner and get through the chipper.  

 

IV. Accessory, Recovery, Community

Mash forearms on a barbell or KB 1:00 each

Mash Anterior shoulders on KB 2:00 each

 

 

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)

***if you did this last week try getting hands lower on the 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