Tuesday 180821

I. General Warm-up


10 Quadruped Thoracic Rotations/side

10 Quadruped Hip Extensions/side

10 Mt. Climbers/side


II. Workout of the Day

For 11:00:

Bike/Row :30s @75%

10yd SA KB Farmers Carry/arm @moderate

5 Reverse Lunges/leg


rest 2:00


For 11:00:

40 Single-Unders

:30s Forearm plank

10yd SA OH KB Carry/arm @moderate





The intent of this session, and a series of sessions in following weeks, will be to work with absolute consistency and sustainability. For these 11 minute splits, you should try to move at a pace that you could sustain for 30-40 minutes. This is a way to do mixed-modal work while developing the aerobic system and teaching the body how to move well while under very moderate fatigue (to build a base for more intense work).

This is progressing very slightly from last week, but the intent is the same. Work at a sustainable pace. All rounds should look and feel the same.


III. Accessory, Recovery, Community

Walk 200m cool-down


IV. Supplemental Work


Handstand Drills:

4 sets:

1 Wall Walk + 10s Wall-facing HS Hold + 10 Alt Sh Taps


1 Wall Walk + 20s Wall-facing HS Hold

Crossfit Enhance