Friday 180921

I. General Warm-up

Coaches choice!

 

II. Strength

Overhead Squat

1x4 @70%

1x4 @75%

1x4 @80%

1x4 @85%

rest ~2 minutes between sets

rest ~2 minutes between sets

 

III. Workout Of The Day

Rx

AMRAP 15 w/ a Partner

40 WBS @20/14

30 Burpees

20 Lateral Jumps Over Partner (Partner in Plank) each person

 

Scale 1

AMRAP 20 w/ a Partner

40 WBS @16/10

30 Burpees

20 Lateral Jumps Over Partner (Partner in Plank) each person

 

Scale 2

AMRAP 20 w/ a Partner

40 WBS @12/8

30 Burpees

20 Lateral Jumps Over Partner (Partner in Plank) each person

 

PERCEIVED INTENSITY – 8/10

INTENDED STIMULUS

Working on some Overhead squats this morning. Stay in good positions and keep active shoulders. Conditioning is a tough combination of WBS, burpees, and lateral jumps or steps over partner while they are in a plank. Have fun with this one!

 

IV. Accessory, Recovery, Community

Banded shoulder mobility 2:00-3:00 each

 

V. Supplemental Work

Core Conditioning:

Rotate through 3-4 rounds with 5-10s rest between movements and 1-2 minutes rest between round

A.     Reverse Plank Lifts – 20-25s

B.     Side Plank Pulses L&R – 20-25s each side

C.     Rainbow Makers L&R – 20-25s each side

D.     V-ups – 15-20 reps

A-     Hands or Forearms on ground behind you, lift hips to a neutral plank position then lower-continue pulsing for duration

B-     In side plank, lower hip to ground then pulse to neutral

C-     In side plank, rotate arm underneath body then open up and rotate arm to point to the ceiling

rest :30s

:45-:60s Glute Bridge

rest 2:00 between sets

*if you did this last week try to hold longer

*if you did this last week try to hold longer

Crossfit Enhance