Thursday 180927

I. General Warm-up

2 RNFT:

10yd High Knees

10yd Butt Kick

10yd Shuffle Jacks each way

10 Bird-dogs

 

II. Workout of the Day

For 6:00

150/125m Row

10 Burpee Box Step-Ups @24/20; 20/16; 16/12

10 Kettlebell Swings @53/35; 35/26; 26/18

 

Rest 2:00

 

For 6:00

200m Run

5 Strict Pull-ups; Assisted Strict Pull-ups; 10 Ring Rows

10 Wtd. Abmat Sit-ups @25; 15; 10

 

Rest 2:00

 

For 6:00

150/125m Row

10 Burpee Box Step-Ups @24/20; 20/16; 16/12

10 Kettlebell Swings @53/35; 35/26; 26/18

 

Rest 2:00

 

For 6:00

200m Run

5 Strict Pull-ups; Assisted Strict Pull-ups; 10 Ring Rows

10 Wtd. Abmat Sit-ups @25; 15; 10

 

 

PERCEIVED INTENSITY – 6.5/10

 

INTENDED STIMULUS

Continuing with our mixed-modal aerobic interval progression, this week lowering down to 6 minute rounds with 2 minutes rest. We should still be aiming for paces that you would be able to sustain for 20+ minutes, so at no point should anyone be “sprinting” or racing. Although the intensity can go up slightly this week, we should still be shooting for consistent round splits. We are repeating the two intervals, so the goal should be to repeat the same or better score on the second round. These are beginning to look less like accessory/skill/strength movements and more like classic CrossFit workouts, but continue thinking about it as “training” not “competing”.

 

III. Accessory, Recovery, Community

Walk 200m cool-down

Foam roll lateral hip/glute and forearms

 

IV. Supplemental Work

Thursday:

4 sets not for time

A1. 6-8 Single-Leg DB RDL/leg

Rest 1:00

A2. 6-8 Double Bent over DB Row

Rest 1:00

Crossfit Enhance