Thursday 180726

I. General Warm-up

Row/Bike/Jog 3:00 easy warm-up

 

II. Workout Of The Day

Performance Care Segment

3 Sets NOT FOR TIME:

10yd Bear Crawl

5 SA RKBS/arm @ athlete’s choice

 

3 Sets NOT FOR TIME:

10 Table Tops

5 SA KB Thrusters/arm @ athlete’s choice

 

3 Sets NOT FOR TIME:

10 Alternating Shin-Box Rotations/side

5 Half-kneeling KB Windmills/side @ athlete’s choice

 

3 Sets NOT FOR TIME:

10 Hollow Rocks

5 SA KB Rows/side @ athlete’s choice

 

PERCEIVED INTENSITY – 5/10

 

INTENDED STIMULUS

This is an opportunity to incorporate some new movement patterns and bilateral work to help the body recover and refresh! Treat it as such. There is no scoring, there is not racing. The weights should be moderate and under control!

 

III. Accessory, Recovery, and Community

Row/Bike/Jog 5:00 easy recovery pace

 

IV. Supplemental Work

Thursday:

Core Conditioning:

3 RNFT:

20-30 GHDSU to Parallel or Abmat Sit-ups

:30s Plank Hold

15-20 GHD Back Extensions

:30s Glute Bridge Hold

20-30 Russian Twists w/ Plate

:20s Side Plank Hold/side

Crossfit Enhance