Wednesday 181024

I. General Warm-up

2 RNFT:

10 Hanging Scap Depressions

10 Forearm Plank Scap Push-ups

10 Reverse lunges

 

2 RNFT:

3-5 Pistols/leg

3-5 Dips/Push-ups

 

II. Workout of the Day

EMOM 20:

Min 1- 1-2 Rope Climbs @15’/1-2 Rope Climbs @12’/4-5 Sit-to-Stands

Min 2- 10-20 Alternating Pistol Squats/Scaled Pistol Squats/Box Step-ups

Min 3- 8-12 Ring Dips/12 Bar Dips/Assisted Bar Dips/Push-ups

Min 4- rest

 

PERCEIVED INTENSITY – 7/10

 

INTENDED STIMULUS

Hitting another skill-based EMOM this Wednesday. Like last week, try to choose movements that are challenging for you and scale reps as needed to be sustainable and consistent for all 5 rounds. The rep ranges are intended to allow for each individual to choose the number that is most beneficial for YOU. Don’t choose a high number to try and be “competitive” if it causes your movement quality and consistency to totally deteriorate. You can get better without totally crushing your body.

 

III. Accessory, Recovery, Community

Foam roll T-spine

Couch Stretch

 

IV. Supplemental Work

Wednesday:

Assault Bike:

4x 3:00 @ 10 Min Max Cal Average RPM -2

walk rest 3:00 between

Crossfit Enhance