Friday 180817

I. General Warm-up

2 RNFT:

10 Alt. SL Glute Bridge

5 Empty Bar RDL’s

10 Forearm plank scap push-ups

 

II. Transition and Build Up

Take warm-up sets and finish setting up stations.

 

III. Workout Of The Day

Rx

Rotating full rounds w/ team of 3, 9 RFT :

15 Double DB Deadlifts @75/50

15 HSPU

30 Air Squats

200m Run

*rotate full rounds, 3 rounds a piece

 

Scale 1

Rotating full rounds w/ team of 3, 9 RFT :

15 Double DB Deadlifts @50/35

10 HSPU or 15 Pike HSPU

30 Air Squats

200m Run

*rotate full rounds, 3 rounds a piece

 

Scale 2

Rotating full rounds w/ team of 3, 9 RFT :

15 Double DB Deadlifts @40/25 or less

15 Push-ups

30 Air Squats

200m Run

*rotate full rounds, 3 rounds a piece

 

PERCEIVED INTENSITY – 9/10

 

INTENDED STIMULUS

Short, intense rounds of a fast chipper, with essentially 1:2 work:rest ratio. This means go hard! Stay in good positions on DB Deadlifts. Athletes must tag on exchanges before next person goes!

 

IV. Accessory, Recovery, Community

Foam roll posterior

On all 4’s, stretch wrists each direction

 

V. Supplemental Work

Friday:

3 sets not for time

A1. 6-8 SL KB Deadlift /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 Double KB Bent Over Row w/ Tempo 21X1: 2 seconds down, 1 second pause at the bottom, up fast, then 1 second pause at the top.

Rest 1:00

Crossfit Enhance