Wednesday 180725

I. General Warm-up

2 RNFT:

10 Forearm Plank Scapula Push-ups

5 Strict DB Press + 10 yd. SA DB OH Carry/arm

10 SL Glute Bridge/leg

 

II. Strength

Push Jerk

1x3 @ 65%

1x3 @ 70%

1x3 @ 75%

1x3 @ 80%

 

rest 2:00 between sets

 

III. Transition and Build Up

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

 

IV. Workout Of The Day

Rx

3 RFT:

40/35 Cal Row

20 Lateral Burpees Over Rower

10 S2OH @155/105

*15:00 Cap

 

Scale 1

3 RFT:

40/35 Cal Row

20 Lateral Burpees Over Rower

10 S2OH @115/75

*15:00 Cap

 

Scale 2

3 RFT:

30/20 Cal Row

15 Lateral Burpees Over Bar

10 S2OH @85/55

*15:00 Cap

 

PERCEIVED INTENSITY – 8.5/10

 

INTENDED STIMULUS

Push Jerk strength work. Another good opportunity for proficient athletes to slow down and become stronger at the movement and for beginners to work on their proficiency. Following this, we’ll hit a tough 3 round burner of row cals, burpees over the erg, and S2OH at moderate weight. Be aggressive in your pacing, knowing it’s only 3 rounds, but make sure you have enough in the tank to get the S2OH done in at most 2 sets, if not unbroken. Note potential scaling options for Fundamental athletes to achieve the desired stimulus.

 

V. Accessory, Recovery, Community

Banded shoulder mobility

 

VI. Supplemental Work

Wednesday:

Running progression:

8-10 x400m @ or near 1 mile PR Pace

rest 1:30 between

Crossfit Enhance