Wednesday 181017

I. General Warm-up

3 RNFT:

5 Table-tops

10 Scorpion Rotations

 

3 RNFT:

10 Hollow rocks

10 Kip swings

3 Box Jumps (gradually build height each round)

 

II. Workout of the Day

EMOM 20:

Min 1- 2-5 Bar Muscle-up/12 C2B Pull-up/12 Pull-up/12 Ring Rows

Min 2- 6 Box Jumps @36/30; 30/24; 24/20; 20/16; 16/12; 12/6 or 6 step-ups/leg

Min 3- 12 TTB/8 TTB/12 SLAHAP/12 KAHAP

Min 4- rest

 

PERCEIVED INTENSITY – 7/10

 

INTENDED STIMULUS

Skill-based EMOM. Try to choose movements that are challenging for you and scale reps as needed to be sustainable for all 5 rounds. The pull-up bar combination will become challenging, so be smart about your scaling and rep scheme out of the gate. Try to complete each piece in as few sets as possible.

 

III. Accessory, Recovery, Community

Foam roll T-spine

Banded shoulder mobility

*36” is tall box + 45# plate + 15# plate

 

IV. Supplemental Work

Wednesday:

Assault Bike:

6x 2:00 @ 10 Min Max Cal Average RPM

walk rest 2:00 between

Crossfit Enhance