Wednesday 180808

I. General Warm-up

3 RNFT:

10 SL RDL w/ PVC

10 Squatting Thoracic Rotations

10 Alternating Reverse Lunges + Rotation towards back leg

10 SL Calve Raises/leg

 

II. Transition and Build Up

3 sets increasing intensity each set

:40s Row

10-20 DU/SU

5-8 WBS

rest 1:00

 

III. Workout Of The Day

Rx

3 Rounds For Time:

30/24 Cal Row

60 DU’s

30 WBS @20/14

*20:00 Cap

 

Scale 1

3 Rounds For Time:

30/24 Cal Row

60 DU’s or 120 SU’s

30 WBS @16/10

*20:00 Cap

 

Scale 2

3 Rounds For Time:

30/24 Cal Row

120 SU’s

30 WBS @12/8 or less

*20:00 Cap

 

PERCEIVED INTENSITY – 8.5/10

 

INTENDED STIMULUS

Tough aerobic power triplet. This looks simple, but it is a deceptively tough combination of movements and volume.  

 

IV. Accessory, Recovery, Community

3 Rounds to slowly bring HR down (try to start on this as soon as possible after finishing!)

1:00 Row

1 Perfect Stretch/side

5 Scorpion rotations/side

 

IV. Supplemental Work

Wednesday:

6x400m @ or near 1 mile PR Pace

rest 1:30-2:00 between

+

8-12x200m @ or faster than 1 mile PR Pace

rest 1:00 between

Crossfit Enhance