Friday 181026

I. General Warm-up

3 RNFT:

10 Kang Squats

10 Hanging Scap Depressions (progress to kip swings in round 3)

5 V-ups

1 Wall walk

 

II. Workout Of The Day

Rx:

With a Partner, For Time:

10-20-30-40-40-30-20-10

WBS @20/14

Pull-ups

GHDSU

10 Wall Walks between each set!

*30:00 time cap

 

Scale 1:

With a Partner, For Time:

10-20-30-40-40-30-20-10

WBS @16/10

Assisted Pull-ups

Wtd. Abmat Sit-ups

10 Wall Walks between each set!

*30:00 time cap

 

Scale 2:

With a Partner, For Time:

10-20-30-40-40-30-20-10

WBS @12/8

Assisted Pull-ups/Ring Rows

Abmat Sit-ups

10 Wall Walks between each set! (scaled to 5 yd. Bear crawl if needed)

*30:00 time cap

 

PERCEIVED INTENSITY – 8/10

 

INTENDED STIMULUS

Nasty partner workout to close out the week. This is long grinder, so make sure to pace early sets so that you can be consistent on the bigger sets in the middle.

Rep scheme:

10 WBS, 10 Pull-up, 10 GHDSU, 10 Wall Walks

20 WBS, 20 Pull-ups, 10 GHDSU, 10 Wall Walks

30 WBS, 30 Pull-ups, 30 GHDSU, 10 Wall Walks…etc

Finish with last set of GHDSU on final round of 10 but not with Wall Walks

5yd. Bear Crawl=1 Wall walk

 

III. Accessory, Recovery, Community

200m Cool-down walk

Foam Roll lats and hip flexors

 

IV. Supplemental Work

Core Conditioning-3 rounds:

Plank Hold :20s

Rest :10s

Side Star Plank :10s/side

Rest :10s

Hollow Hold :20s

Rest :10s

Glute Bridge :20s

Rest :10s

Handstand Hold :20s

Rest 2:00

 

Crossfit Enhance