Monday 180827

I. General Warm-up

2 RNFT:

10 Empty Barbell Goodmornings

:15s Side plank/side

20yd. Rd 1- High Knees/Butt Kicks; Rd 2- Carioca

 

Warm-up reps of Clean Pulls

 

II. Strength

Clean Pull

1x3 @85%

1x3 @90%

1x3 @95%

*% of Clean 1RM

rest ~2 minutes between sets

 

III. Transition and Build Up

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

 

IV. Workout Of The Day

Rx

18 Deadlifts

Run 400m

15 Deadlifts

Run 400m

12 Deadlifts

Run 400m

@225/155

 

Scale 1

18 Deadlifts

Run 400m

15 Deadlifts

Run 400m

12 Deadlifts

Run 400m

@165/105

 

Scale 2

18 Deadlifts

Run 400m

15 Deadlifts

Run 400m

12 Deadlifts

Run 400m

@105/75

*if needed scale run distance to achieve intended stimulus

 

PERCEIVED INTENSITY – 8/10

 

INTENDED STIMULUS

Starting with some heavy clean pull work to break down the Pull phase of the Clean. Focus on bar path and big hip drive even at these heavier loads. This will get the lift ready to go for the conditioning. This is based on a classic CrossFit Mainsite WOD. Simple but brutal combination of deadlifts and running. Try to keep a consistent pace across the runs and DL with the descending rep scheme.

 

V. Accessory, Recovery, and Community

Foam roll upper to lower back and upper hamstrings

 

VI. Supplemental Work

Monday:

3 sets not for time

A1. 6-8 DB Single Arm OH Reverse Lunges/leg w/ Tempo 20X1: 2 seconds down, 0 second pause at the bottom, up fast, then 1 second pause at the top. (perform all reps on one side before other, DB should be in same arm as leg that is stepping back)1`

Rest 1:00

A2. 6-8 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

Crossfit Enhance