Monday 180723

I. General Warm-up

2 RNFT:

3 Walking Inchworms

5 SA Half-kneeling DB Windmills/side

10 Squatting Thoracic rotations

 

II. Strength

Overhead Squat

1x5 @ 60%

1x5 @ 65%

1x5 @ 70%

1x5 @ 75%

1x5 @ 80%

rest 1:00-2:00 between sets

 

III. Transition and Build Up

Set up stations. Take any warm-up sets needed.

 

IV. Workout Of The Day

Rx

AMRAP 8

10 yd. SA OH Walking Lunge @50/35 (5yd out, 5yd back)

9 Toes-to-Bar

*switch arms each round

 

Scale 1

AMRAP 8

10 yd. SA OH Walking Lunge @40/25 (5yd out, 5yd back)

9 Straight Leg AHAP

*switch arms each round

 

Scale 2

AMRAP 8

10 yd. SA OH Walking Lunge @30/20 or less (5yd out, 5yd back)

9 Bent Knee AHAP or Sit-ups

*switch arms each round

 

 

PERCEIVED INTENSITY – 9/10

 

INTENDED STIMULUS

Overhead squat strength work to start us off. Great opportunity for athletes who are not very proficient to get in a lot of solid volume and be under control. This gets us prepped and ready to go for a fast little couplet of OH Lunge and Toes-to-Bar. The intensity can really be brought here, but be smart about TTB reps so you don’t hit failure too soon. Perform the walking lunge as 5 yds. out then 5 yds back., and switch hands each round.

 

V. Accessory, Recovery, Community

Cool-down walk 200m

Perfect stretch 5 reps each way (spend time searching around)

 

VI. Supplemental Work

Monday:

3 sets not for time

A1. 6-8 Farmers Single-Leg Bulgarian Split Squats w/ Tempo 31X1: 3 seconds down, 1 second pause at the bottom, up fast, then 1 second pause at the top. Hold DB’s in Farmers hold.

Rest 1:00

A2. 6-8 DB Bench Press w Tempo 31X2: 3 seconds down, 1 second pause at the bottom, up fast, then 2 second pause at the top.

Rest 1:00

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