Thursday 180719

I. General Warm-up

Row 4:00 easy warm-up

 

II. Transition

Take warm-up reps as needed

 

III. Workout Of The Day

Rx

Make 3 Max Effort Attempts @ each of the following:

  1. Max set Unbroken TTB

  2. Max set Unbroken Ring Dip

  3. Max Broad Jump Distance

*rest as needed between movements and rotate through as desired. ONLY 3 attempts at each

 

Then complete for time:

2,000m Row

 

Scale 1

Make 3 Max Effort Attempts @ each of the following:

  1. Max set Unbroken Straight Leg AHAP

  2. Max set Unbroken Bar Dip

  3. Max Broad Jump Distance

*rest as needed between movements and rotate through as desired. ONLY 3 attempts at each

 

Then complete for time:

2,000m Row

 

Scale 2

Make 3 Max Effort Attempts @ each of the following:

  1. Max set Unbroken Knees As High As Possible

  2. Max set Unbroken Assisted Bar Dip or Push-up

  3. Max Broad Jump Distance

*rest as needed between movements and rotate through as desired. ONLY 3 attempts at each

 

Then complete for time:

2,000m Row

 

PERCEIVED INTENSITY – 6/10

 

INTENDED STIMULUS

Skill day to give the body an extra day of recovery after the first couple days of the week being pretty intense. Rotate through to get a little rest from each one. Finish with some longer aerobic work to close it out. If you feel good, go for it! If not, get a good sweat and get ready for tomorrow!

 

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:

Rotate through 3-4 rounds with 5-10s rest between movements and 1-2 minutes rest between round

  1. Reverse Plank Lifts – 20-25s

  2. Side Plank Pulses L&R – 20-25s each side

  3. Rainbow Makers L&R – 20-25s each side

  4. V-ups – 15-20 reps

 

  1. Hands or Forearms on ground behind you, lift hips to a neutral plank position then lower-continue pulsing for duration

  2. In side plank, lower hip to ground then pulse to neutral

  3. In side plank, rotate arm underneath body then open up and rotate arm to point to the ceiling

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