Thursday 180628

I. General Warm-up

10yd. Each

Lunge w/ Rotation

Inchworm

Carioca x2

Shuffle Jacks x2

Bear Crawl

High knees

Butt kicks

Crab walks

 

II. Transition

Take any warm-up reps needed, finish setting up stations.

 

III. Workout Of The Day

AMRAP 4

40 Double-Unders or 80 Single-Unders

200m Run

20 Back Extensions (Scale to Supermans if needed)

 

-Rest 4:00-

 

AMRAP 4

200m Run

20 Back Extensions (Scale to Supermans if needed)

40 Double-Unders or 80 Single-Unders

 

-Rest 4:00-

 

AMRAP 4

20 Back Extensions (Scale to Supermans if needed)

40 Double-Unders or 80 Single-Unders

200m Run

 

PERCEIVED INTENSITY – 9/10

 

INTENDED STIMULUS

Mixed-modal, short AMRAP intervals with 1:1 work-to-rest ratio. As usual, 1:1 means intensity! Be prepared for this to get spicy, as it is short rounds with movements that can be done quickly. If needed, have athletes start at different AMRAPs and rotate through to keep equipment spread out.

 

IV. Accessory, Recovery, and Community

3:00 Bike/Row/Walk recovery

Joint rotations-

Cervical Spine

20 Reps Side-to-Side (Head)

20 Reps Up and Down (Head)

20 Reps Clockwise and Counter-Clockwise (Head)

 

Shoulder:

10 Reps Shoulder Rolls Forward and Back

10 Reps Each High 5’s (Left arm back, right arm OH, then switch)

10 Reps Each Body Crosses

10 Reps Each Arm Circle (Each direction)

 

Thoraco-Lumbar:

20 Reps Trunk Twist

10 Reps Each Lateral Lumbar Flexion (Each direction)

10 Reps Trunk and Hip Flexion-Extension (Roll down and Roll back up)

 

 Elbow and Wrist:

10 Reps Each Elbow Flexion-Extension

10 Reps Each “Jump-rope” (Elbow circles)

10 Reps Wrist Flexion and Extension

10 Reps Each Wrist Circles (Each direction)

 

Hip:

10 Reps Ecah Hip Circles (Each direction)

10 Reps Each Leg Swings (Forward-Back)

10 Reps Each Leg Swings (Side-to-Side)

10 Reps Each “Over-the-Hurdle” (In-Out/Out-In)

 

Knee:

10 Reps Each Butt Kicks

10 Reps Each Knee Circles (Each direction)

 

Ankle:

10 Reps Calf Raises (Off Box)

10 Reps Each Ankle Circles (Each direction)

10 Reps Each Ankle Inversion-Eversion

10 Air Squats

 

V. Supplemental Work

Thursday:

Core Conditioning:

15-30-45 Planche Plank

45-30-15 Hollow Hold

Perform with minimal rest between pieces, rest 4-5 minutes and repeat

Crossfit Enhance