Friday 180907

I. General Warm-up

2 RNFT:

10 Kang Squats

10 Hanging Scapula Depressions

 

2 RNFT:

10 Reverse Lunge Steps

10 Kip Swings on Pull-up Bar

 

II. Transition and Build Up

Take warm-up sets as needed

 

III. Workout Of The Day

Rx

For Time w/ a Partner

3 Rounds:

60 WBS @ 20/14

30 C2B Pull-ups

then…

3 Rounds:

60 Pistols

30 TTB

 

Scale 1

For Time w/ a Partner

3 Rounds:

60 WBS @ 16/10

30 Pull-ups

then…

3 Rounds:

60 Scaled Pistols

30 TTB or Straight-Leg AHAP

 

Scale 2

For Time w/ a Partner

3 Rounds:

60 WBS @ 12/8

30 Assisted Pull-ups

then…

3 Rounds:

60 Squats

20 SLAHAP or Knee AHAP

 

PERCEIVED INTENSITY – 8/10

 

INTENDED STIMULUS

Tough partner workout to closed out an equally tough week. Split reps as needed. Try to make sure someone is working at all times. Make smart splits earlier on the Pull-up bar movements so you can sustain them in later rounds.

 

IV. Accessory, Recovery, Community

Banded shoulder mobility 2:00-3:00

 

V. Supplemental Work

Friday:

Core Conditioning:

3-4 rounds

:30-:60s Forearm plank

rest :30s

:20-:30s Side Plank R

rest :30s

:20-:30s Side Plank L

rest :30s

:45-:60s Glute Bridge

rest 2:00 between sets

*if you did this last week try to hold longer

Crossfit Enhance