Friday 180914

I. General Warm-up

***Coaches choice***

 

II. Strength

Push Press

1x6 @ 70%

1x5 @ 75%

1x4 @ 80%

1x3 @ 85%

1x2 @ 90%

rest ~2 minutes between sets

 

III. Workout Of The Day

Rx

AMRAP 15 w/ a Partner

30 SA DB S2OH @75/50

30 Box Jump Overs @30/24

30 Pull-ups

 

Scale 1

AMRAP 15 w/ a Partner

30 SA DB S2OH @50/35

30 Box Jump Overs @24/20

30 Pull-ups (add assistance as needed)

 

Scale 2

AMRAP 15 w/ a Partner

30 SA DB S2OH @40/25 or less

30 Box Step Overs @20/16

30 Ring rows

 

PERCEIVED INTENSITY – 8/10

 

INTENDED STIMULUS

Starting with some Push press strength work with a decreasing rep scheme. The intent here is to maintain speed across the higher percentage sets. Avoid jerking under the bar!

High rep and intense partner workout. Split reps up as needed and alternate hands on S2OH as needed. Try to have someone working at all times and push the pace. It is not extremely long overall, so move with intensity.

 

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