Tuesday 18626

I. General Warm-up

2 RNFT:

10 Shin-box rotations (play with hands, single-hand, no hands)

10 Alt. Quadruped Thoracic Rotations

5 Side Plank Leg Lifts/side

5 Supine “Blackburns” (laying on stomach, arms overhead and OFF the ground then slowly lowering to behind the back, then back up-think control and scapular contraction)

 

II. Transition and Build Up

Take 2-3 warm-up sets of 3-5 reps each movement to build up to your working weight.

 

III. Workout Of The Day

Rx

On a continuous clock:

4x :30s Work/:30s Rest

DB Deadlift @50/35

 

4x :30s Work/:30s Rest

DB Hang Power Clean @50/35

 

4x:30s Work/:30s Rest

DB Front Squat @50/35

 

4x :30s Work/:30s Rest

DB Push Jerk @50/35

 

 

Scale 1

On a continuous clock:

4x :30s Work/:30s Rest

DB Deadlift @40/25

 

4x :30s Work/:30s Rest

DB Hang Power Clean @40/25

 

4x:30s Work/:30s Rest

DB Front Squat @40/25

 

4x :30s Work/:30s Rest

DB Push Jerk @40/25

 

 

Scale 2

On a continuous clock:

4x :30s Work/:30s Rest

DB Deadlift @30/20 or less

 

4x :30s Work/:30s Rest

DB Hang Power Clean @30/20 or less

 

4x:30s Work/:30s Rest

DB Front Squat @30/20 or less

 

4x :30s Work/:30s Rest

DB Push Jerk @30/20 or less

 

PERCEIVED INTENSITY – 8.5/10

 

INTENDED STIMULUS

Sixteen minutes of DB intervals. This is a tough combination of movements, and it’s exaggerated by the double DB movements. If needed for the sake of equipment, you can share with a partner and alternate work and rest. Short fast intervals mean fast and intense! Try to push and hold on for the duration of the interval. Scale appropriately.

 

IV. Accessory, Recovery, Community

Wall V-sit 2:00

Childs pose 2:00 (exaggerate into the shoulders/lats)

 

V. Supplemental Work

Tuesday:

Handstand Drills:

Box Pike HSPU-

5-6 sets of 5-10 reps (totally based on your individual ability)

Progresions:

A.     Standard, from the knees

B.     Standard, from the toes

C.     Elevated one leg

D.     Add a deficit with DB’s

E.     Add a deficit with plates

Add a deficit with Parallettes

Crossfit Enhance