Monday 180917

I. General Warm-up

3 RNFT:

10 T-walks

4 PVC Reverse Lunge w/ OH Stretch (push PVC in to ground, right hand-right leg steps back to open up entire right side, then switch)

10 Strict Press w/ PVC/Empty Bar

 

II. Transition

Build S2OH to working weight, take warm-up Box Jump and TTB reps as needed

 

III. Workout Of The Day

***Benchmark Series Workout- Compare to 180514***

Rx

Open Workout 12.3

AMRAP 18

15 Box Jump @24/20

12 Shoulder-to-Overhead @115/75

9 TTB

 

Scale 1

Open Workout 12.3

AMRAP 18

15 Box jumps @20/12

12 Shoulder-to-Overhead @95/55

9 Heels-above-hips

 

Scale 2

Open Workout 12.3

AMRAP 18

15 Step-ups @24/20

12 Shoulder-to-Overhead @75/45

9 Abmat Sit-ups

 

PERCEIVED INTENSITY – 8.5/10

 

INTENDED STIMULUS

This Benchmark workout is a repeat of an Open workout from 2012. This is a tough combination of aerobic capacity and muscular endurance, and the movements have a surprising compounding effect on each other. Look for consistency in pacing and movement and never push too hard too early on a workout this long. S2OH can be push press or push jerk. In scaling options, choose movements that allow for you to keep moving, and be sure to record what options you go with.

 

IV. Accessory, Recovery, and Community

Banded internal rotation shoulder stretch 1:00-2:00 each

Banded hip flexor stretch 1:00-2:00 each

V. Supplemental Work

Monday:

4 sets not for time

A1. 10-12 Alternating Double KB Front Rack Drop Lunge/leg (stand on plate or raiser)

Rest 1:00

A2. 10-12 Seated Double DB Arnold Press

Rest 1:00

Crossfit Enhance