Thursday 180816

I. General Warm-up

For 8:00 rotate through:

5 Cross-body SA DB Deadlifts/side (moderate/light weight)

5 SA DB Strict Press/arm

:30s Wall Dead-bugs

 

II. Workout Of The Day

Take 2-3 sets of 3-5 warm-up reps each movement.

 

III. Workout Of The Day

Rx

For Time:

30/24 Cal Row

3 Rounds:

8 SA DB HPC & Jerk @75/50 (4 on one arm, 4 on other)

8 TTB

8 Box Jump Over @24/20

30/24 Cal Row

3 Rounds:

8 SA DB HPC & Jerk @75/50 (4 on one arm, 4 on other)

8 TTB

8 Box Jump Over @24/20

30/24 Cal Row

*25:00 cap

 

Scale 1

For Time:

30/24 Cal Row

3 Rounds:

8 SA DB HPC & Jerk @50/35 (4 on one arm, 4 on other)

8 TTB/SLAHAP

8 Box Jump Over @20/16

30/24 Cal Row

3 Rounds:

8 SA DB HPC & Jerk @50/35 (4 on one arm, 4 on other)

8 TTB/SLAHAP

8 Box Jump Over @20/16

30/24 Cal Row

*25:00 cap

 

Scale 2

For Time:

30/24 Cal Row

3 Rounds:

8 SA DB HPC & Jerk @30/20 or less (4 on one arm, 4 on other)

8 SLAHAP/KAHAP

8 Box Step Over @20/16

30/24 Cal Row

3 Rounds:

8 SA DB HPC & Jerk @30/20 or less (4 on one arm, 4 on other)

8 SLAHAP/KAHAP

8 Box Step Over @20/16

30/24 Cal Row

*25:00 cap

 

PERCEIVED INTENSITY – 8/10

 

INTENDED STIMULUS

This is going to be a grind. It may not look like it with the smaller rep scheme for each movement, but the volume is high and the row breaking segments up makes the working sets feel much tougher. Do you best to put your head down and keep moving.

 

IV. Accessory, Recovery, and Community

Easy row 1-2 minutes

3-5 Perfect stretch/side

 

V. Supplemental Work

Thursday:

Core Conditioning:

Rotate through 2-3 rounds with 15-30s rest between movements and 2 minutes rest between round

A.     10-15 Parallette Tuck L-sit pulses (raising and lowering legs)

B.     10-15s Tuck sit hold

C.     10-15 V-ups

D.     10-15s V-up hold

E.     10-15 V-up Snaps

F.     10-15s Hollow hold

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