Wednesday 181107

I. General Warm-up

2 RNFT:

4 Up-dog/Down Dog Transitions

8 Kip Swings

8 Sit-ups

12 Alternating SL Glute Bridge

 

Then…

 

2 RNFT:

4 Burpee Box Jump Over/Step Over

4 K2E or Scale

4 KBS

 

II. Workout of the Day

Rx:

6 RFT:

12 Burpee Box Jump Overs @24/20

18 Knees-to-Elbows

24 KBS @53/35

*25:00 cap

 

Scale 1:

6 RFT:

12 Burpee Box Jump Overs @20/16

18 Knees AHAP

24 KBS @44/26

*25:00 cap

 

Scale 1:

6 RFT:

12 Burpee Box Jump or Step Overs @16/12

18 Knees AHAP

24 KBS @35/18

*25:00 cap

 

PERCIEVED INTENSITY – 7.5/10

 

INTENDED STIMULUS

Tough grinder and challenging combinations of movements that will tax the midline and grip endurance as well as overall capacity. Try to keep moving at a steady pace to allow for a strong finish.

*NOTE: Knees-to-Elbow does NOT count if your knees touch your triceps. If you want to report a score as Rx, you MUST make your knees contact your actual elbow joint, not just skim your triceps. It is much more difficult to get the extra pull on both the hip/midline and the arms to make the knee get high enough to touch the elbow, so don’t be a lousy cheater. If you cannot get your knee to your elbow, it is a scaled Knees AHAP.

  

III. Accessory, Recovery, Community

Foam roll T-spine

Couch Stretch

 

IV. Supplemental Work

Wednesday:

Assault Bike:

10:00 Max test

Crossfit Enhance