Monday 180813

I. General Warm-up

2 RNFT:

10 Front-Back/Side-Side Leg swings each

5 Up-dog/Down-dog

10 Scorpion rotations/side

10 Squatting Thoracic Rotations

10 PVC Pass-Thru

 

Warm-up Sets:

9-6-3 gradually building

 

II. Strength

**Benchmark Series Workout Retest**

Overhead Squat

5x3 Building to a 3RM

rest 1:00-2:00 between sets

 

III. Transition and Build Up

Take warm-up sets as needed and set stations up.

 

IV. Workout Of The Day

Rx

AMRAP 10:

10yd. SA OH KB Walking Lunge @53/35

10 Burpees

*on lunge, alternate arms as needed

 

Scale 1

AMRAP 10:

10yd. SA OH KB Walking Lunge @44/26

10 Burpees

*on lunge, alternate arms as needed

 

Scale 2

AMRAP 10:

10yd. SA OH KB Walking Lunge @35/26 or less

10 Burpees

*on lunge, alternate arms as needed

 

 

PERCEIVED INTENSITY – 9/10

 

INTENDED STIMULUS

The time has come for us to begin retesting our Benchmark workouts! Compare this workout to 180409. Go back and check what your weights were and make a solid effort to beat it! We’ve worked a bit in the last several weeks on our strength, so hopefully we will see some improvement here. Record your build up weights and final results for later comparison.

Conditioning is a tough combo of SA OH Lunges and Burpees. This will test shoulder and midline stability under fatigue. Try to be consistent in round splits.

 

V. Accessory, Recovery, and Community

Mash lats and thoracic 3:00-5:00

 

 

VI. Supplemental Work

Monday:

3 sets not for time

A1. 6-8 Double KB Front Rack Reverse Lunges/leg w/ Tempo 20X1: 2 seconds down, 0 second pause at the bottom, up fast, then 1 second pause at the top.

Rest 1:00

A2. 6-8 Incline DB Bench Press w Tempo 30X1: 3 seconds down, 0 second pause at the bottom, up fast, then 1 second pause at the top.

Rest 1:00

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