Monday 181001

CFE Members! We are asking that everyone please bring canned goods or non-perishables to class today as your buy-in! DMH has the goal of being the biggest donator to the WSOY Canned food drive and we want to help the cause! ($1 donations can also be made). Anyone missing their buy-in will have to buy in to the WOD with 50 burpees instead!

I. General Warm-up

500m Row

CrossFit Warm-up:

2 RNFT:

10 Samson Stretch

10 OVC OHS/Thruster

10 Pull-ups/Ring Rows

10 Dips/Push-ups

10 Sit-ups

10 Hip Ext.

*IF YOU DO NOT HAVE YOUR CANNED GOOD DONATION, DO 50 BURPEES FOR YOUR WARM-UP!

 

II. Transition

Set-up stations and take any other warm-up reps needed.

 

III. Workout Of The Day

***Benchmark Series Workout-Compare to 180524***

Rx

“Jackie”

For Time:

1000m Row

50 Thrusters @45

30 Pull-ups

 

Scale 1

“Jackie”

For Time:

1000m Row

50 Thrusters @35

30 Jumping Pull-ups

 

Scale 2

“Jackie”

For Time:

750m Row

50 Thrusters @25

30 Ring Rows

 

PERCEIVED INTENSITY 9/10

 

INTENDED STIMULUS

Jackie –another Classic girl workout, and the last of our September Benchmark series workout. This is another burner. Try to push the pace from the beginning and hold on. Hit the Thrusters hard and get to the pull-up bar to finish it out! This workout was last programmed on 180524.

 

IV. Accessory, Recovery, Community

Cool-down walk 400m

Mash upper back and hip flexors on Foam roller and KB 2:00-3:00 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