Wednesday 180822

I. General Warm-up

10 Kang Squats

10 Alt. Squatting Thoracic Rotations

10 Front Back Hip Swings/leg

 

10 Side-Lying Clams/side

10 Alt. Bilateral Deadbugs

10 Bird-dogs/side

 

II. Strength

Back Squat

1x6 @ 60%

1x6 @ 65%

1x6 @ 70%

1x6 @ 75%

1x6 @ 80%

rest 1:00-2:00 between sets

 

III. Transition and Build Up

Take warm up sets of each movement as needed

 

IV. Workout Of The Day

Rx

For Time:

36-24-12

Kettlebell Swing @53/35

Wallball Shot @20/14

Lateral Burpee Over KB

*15:00 Cap

 

Scale 1

For Time:

36-24-12

Kettlebell Swing @44/26

Wallball Shot @16/10

Lateral Burpee Over KB

*15:00 Cap

 

Scale 2

For Time:

36-24-12

Kettlebell Swing @35/18 or less

Wallball Shot @10/6

Lateral Burpee Over KB

*15:00 Cap

 

PERCEIVED INTENSITY – 8.5/10

 

INTENDED STIMULUS

Back Squat strength work, with the intensity again going up and the volume dropping to sets of 6 (program started at 10’s then 8’s).

Tough grinding combination of KBS, WBS, and Burpees. Try to push for big sets early and hold on as the sets go down in repetition.

 

V. Accessory, Recovery, Community

Cricket squat 1-2 minutes

Deep lunge 1-2 minutes/side

 

VI. Supplemental Work

Wednesday:

Run Option:

8x400m @ or near 1 mile PR Pace

rest 1:30 between

Crossfit Enhance