Thursday 180712

I. General Warm-up

Running lines:

*Coaches choice

 

2 RNFT:

10 Side-to-Side Leg Swings

5-10 Sit-ups

10 Banded Good-mornings

 

II. Transition

Build RKBS to working weight, take GHDSU/Abmat Warm-up reps as needed.

 

III. Workout Of The Day

Rx

AMRAP 20

40/30 Cal Row

15 GHDSU

400m Run

15 Russian KBS @70/53

 

Scale 1

AMRAP 20

40/30 Cal Row

15 GHDSU or Wtd. Abmat Sit-ups

400m Run

15 Russian KBS @53/35

 

Scale 2

AMRAP 20

30/20 Cal Row

15 Wtd. Abmat Sit-ups or Abmat Sit-ups

400m Run (scale down if it takes you longer than 4:00 to complete)

15 Russian KBS @35/26

 

PERCEIVED INTENSITY – 7.5/10

 

INTENDED STIMULUS

Longer aerobic grinder here to take a break from the super high-intensity of the last couple of days. Some athletes may feel beat up-in this case if they insist on being in class, it would definitely be ok to approach this at a relaxed pace and use it to move blood and recover. On the flip side, this can be a really tough workout. The combination of moderate length monostructural pieces with the opening and closing midline movements can be pretty nasty. Look for consistency in pacing (this is a great one for competitors to work on pacing and consistency in round splits).

 

IV. Accessory, Recovery, and Community

Banded shoulder extension (straight arm, behind body)

Foam roll posterior chain and calves

 

V. Supplemental Work

Thursday:

Core Conditioning:

5 Max effort hollow holds (focus on low back in contact with ground and shoulder blades off the ground)

-rest as needed between sets, then:

3 Rounds at your own pace:

:15-:45s Planche Plank

5-10 Hanging Straight Leg or Bent Leg Lifts (no kipping)

Crossfit Enhance