Tuesday 180710

I. General Warm-up

Empty Bar Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations (front rack mobilizer)

5 Strict Press

5 RDL’s

5 Front Squats

5 Power Cleans

 

2 Rounds of:

4 Thruster (build to working)

4 Power Clean (build to working)

4 Box Jump Over/Step-over

4 Pull-ups

 

II. Workout Of The Day

Rx

“Fight Club”

3 Rounds AMRAP

1:00 Thrusters @95/65

1:00 Power Cleans @95/65

1:00 Box Jump Over @24/20

1:00 Pull-ups

1:00 Assault Bike Cals

1:00 rest

 

Scale 1

“Fight Club”

3 Rounds AMRAP

1:00 Thrusters @75/55

1:00 Power Cleans @75/55

1:00 Box Jump Over @20/16

1:00 Pull-ups

1:00 Assault Bike Cals

1:00 rest

 

Scale 2

“Fight Club”

3 Rounds AMRAP

1:00 Thrusters @55/35

1:00 Power Cleans @55/35

1:00 Box Step Over @20/16

1:00 Assisted Pull-ups

1:00 Assault Bike Cals

1:00 rest

 

 

PERCEIVED INTENSITY – 8.5/10

 

INTENDED STIMULUS

New version of “Fight Gone Bad” courtesy of Ben Bergeron of CompTrain. This is a brutal combination of movements. Be smart about the first round to ensure you have some steam left for the last couple. It is usually recommended on something like this to stop each movement around :50 to give yourself some time to transition and hit a big first set on that next movement.

Follow these movements in order (start on Thrusters, finish on bike)- if you have to, waterfall start each group to keep equipment spread out. It is best to set this up in lanes for each scaling option and have the athletes fall in minute by minute.

 

III. Accessory, Recovery, Community

Couch stretch 2:00 each leg

Childs pose 2:00

 

IV. Supplemental Work

Tuesday:

Handstand Drills:

Box Pike HSPU-

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

Progresions: -try to increase reps or up the progression from last week!!!!

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

F.     Add a deficit with Parallettes 

Crossfit Enhance