Friday 180810

I. General Warm-up

3 RNFT:

:40s Row/Bike

3 Walking Inchworms w/ Push-up

3 Broad Jumps

20 Russian Twists w/ 25/15/10/5 Plate as needed

 

II. Transition and Build Up

3-4 sets of 3-5 reps each movement.

 

III. Workout Of The Day

Rx

AMRAP 20 w/ a Partner:

40 GHD Sit-ups

30 Box Jump Over’s @24/20

20 HSPU

 

Scale 1

AMRAP 20 w/ a Partner:

40 Abmat Sit-ups

30 Box Jump Over’s @20/16

20 Box Pike HSPU

 

Scale 2

AMRAP 20 w/ a Partner:

30 Abmat Sit-ups

30 Box Jump Over’s or Step-Over’s @20/16

20 HR Push-ups

 

PERCEIVED INTENSITY – 9/10

 

INTENDED STIMULUS

Tough bodyweight partner workout! Try to keep the intensity up and always have at least one athlete working. This is a tough combination of movements that will tax the midline, so shorter, quicker sets will be the way to go for most. Note the rep reduction option for Fundamental athletes if needed.

 

IV. Accessory, Recovery, Community

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

Up/Down-Dog 10 transitions

 

V. Supplemental Work

Friday:

3 sets not for time:

A1. 8-10 Farmers Elevated Reverse Lunge/leg w/ Tempo 20X1: 2 seconds down, 0 second pause at the bottom, up fast, then 1 second pause at the top. Hold DB’s in Farmers hold, alternate legs.*

Rest 1:00

A2. 8-10 DB SA Row/side w Tempo 31X2: 3 seconds down, 1 second pause at the bottom, up fast, then 2 second pause at the top.

Rest 1:00

*repeat from last week but with higher reps. Try to match load from last week.

 

*Stand on a plate, step one leg back and down control the tempo down, then step back up on to the plate and switch legs. 

 

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