Friday 180928

I. General Warm-up

10 Kang Squats

10 Alt. Squatting Thoracic Rotations

10 Front Back Hip Swings/leg

10 Side-Lying Clams/side

10 Alt. Bilateral Deadbugs

10 Bird-dogs/side


II. Strength

Back Squat

1x10 @70%

1x8 @75%

1x6 @80%

1x4 @85%

Rest 2:00 between


III. Workout Of The Day


AMRAP 16 w/ a Partner

32 WBS @20/14

16 DB Snatches @75/50

16 TTB


Scale 1:

AMRAP 16 w/ a Partner

32 WBS @16/10

16 DB Snatches @50/35

16 Straight Leg AHAP


Scale 2:

AMRAP 16 w/ a Partner

32 WBS @12/8

16 DB Snatches @35/20






Descending rep scheme on Back squats, building in intensity. Tough partner workout that will be taxing on upper and lower body and midline stability. Split reps as needed. Try to have someone working at all times!


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

Crossfit Enhance