Thursday 180830

I. General Warm-up

3 rounds at steady/progressive pace:

:40s Row

10 Side Plank Rotations/side

4 Standing DB Windmills/side

10 Sit-ups

 

II. Transition and Build Up

Take warm up sets of each movement as needed

 

III. Workout Of The Day

Rx

28/24-24/20-20/16-16/12-12/8

Cal Row

28-24-20-16-12

DB Hang Power Snatch @50/35

24-20-16-12-8

TTB

*20:00 cap

 

Scale 1

28/24-24/20-20/16-16/12-12/8

Cal Row

28-24-20-16-12

DB Hang Power Snatch @40/25

24-20-16-12-8

TTB/Straight Leg AHAP

*20:00 cap

 

Scale 2

28/24-24/20-20/16-16/12-12/8

Cal Row

28-24-20-16-12

DB Hang Power Snatch @30/20 or less

24-20-16-12-8

Straight Leg/Knee AHAP

*20:00 cap

 

PERCEIVED INTENSITY – 8.5/10

 

INTENDED STIMULUS

Tough grinder of Rowing, DB Hang Snatches, and TTB. This is going to be tough on grip, midline, and breathing. Try to work through rounds consistently. On the DB Hang Power Snatch, you can switch arms as desired.

 

IV. Accessory, Recovery, Community

Mash forearms, biceps, and triceps on barbell or roller- work around the elbow thoroughly

 

V. Supplemental Work

Thursday:

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