Thursday 180705

I. General Warm-up

3:00 Row gradually increase

 

3 RNFT:

8 Presses to Up-dog with 2s pause at top

8 SA DB Bent Over Rows/side with 2s pause at top

8 Hollow Rocks

 

II. Transition

Take some warm-up reps of the SA DB Hang Power Clean and build to working weight

 

III. Workout Of The Day

Rx

4 RFT:

24/20 Cal Row

8 DB Hang Cleans/arm @50/35

12 Lateral Burpees Over DB

15:00 time cap

 

Scale 1

4 RFT:

24/20 Cal Row

8 DB Hang Cleans/arm @40/25

12 Lateral Burpees Over DB

15:00 time cap

 

Scale 2

4 RFT:

20/16 Cal Row

8 DB Hang Cleans/arm @30/20 or less

12 Lateral Burpees Over DB

15:00 time cap

 

PERCEIVED INTENSITY – 8.5/10

 

INTENDED STIMULUS

Intense, but tough combination of movements. The DB Hang Cleans will be tough after the row, but try to keep pushing and hold on for UB sets. You will complete all 8 on one side, then switch to get 8 on the other side. Be sure to get the elbow through and have the DB make contact with the shoulder to ensure full ROM. Be smart about on the burpees and row!

 

IV. Accessory, Recovery, and Community

Mash biceps, triceps, and forearms on KB or Barbell

Banded shoulder extension (straight arm, behind body)

 

V. Supplemental Work

Thursday:

Core Conditioning:

1:00-:45-:30-:15 Planche Plank

10-10-10-10 Hollow Rocks

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

Crossfit Enhance