Thursday 180614

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

Set-up stations and take any other warm-up reps needed.

 

III. Workout Of The Day

18 min am rap with a partner

5 Curtis Ps (95/65) (65/45) (45 or less)

10 Box Jumps (20) (16/12) (12 or less)

15 DU/30 singles

 

PERCEIVED INTENSITY 9/10

 

INTENDED STIMULUS

This one will hurt worse than you think. You’re going to have to push each other to get as many rounds as possible. On Thursdays, a lot of people don’t show up but that doesn’t mean you can’t come and get some tough work in. If you can’t find a partner then do it by yourself.

 

IV. Accessory, Recovery, Community

Cool-down walk 400m

Couch stretch 3 min each leg

 

 

V. Supplemental Work

Thursday:

Core Conditioning:

Rotate through 2-3 rounds with 15-30s rest between movements and 2 minutes rest between round

A.     10-15 Parallette Tuck L-sit pulses (raising and lowering legs)

B.     10-15s Tuck sit hold

C.     10-15 V-ups

D.     10-15s V-up hold

E.     10-15 V-up Snaps

F.     10-15s Hollow hold

Crossfit Enhance