Thursday 181108

I. General Warm-up

3 RNFT:

10 Side Plank Rotations/side

10 Hang Scap Depressions

5 Empty Bar Strict Press Up-and-Over

 

II. Workout of the Day

Rx

20:00 EMOM

Min 1- 7 Strict Press @135/85 + Max Cals Bike within the minute

Min 2- Rest

Min 3- Max Reps Rope Climb 15’ within the minute

Min 4- Rest

 

Scale 1:

20:00 EMOM

Min 1- 7 Strict Press @95/55 + Max Cals Bike within the minute

Min 2- Rest

Min 3- Max Reps Rope Climb 12’ within the minute

Min 4- Rest

 

Scale 2

20:00 EMOM

Min 1- 7 Strict Press @75/45 + Max Cals Bike within the minute

Min 2- Rest

Min 3- Max Reps Sit-to-Stand within the minute

Min 4- Rest

  

PERCEIVED INTENSITY – 9/10

 

INTENDED STIMULUS

Day 2 of the new IWT format. We are now working in EMOM format and the intensity should increase slightly. Rest periods are reduced and we are incorporating gymnastic movements in to the set-up as well. Weight prescriptions are provided but make adjustments as needed! There are likely to be individuals that need weights in between the suggested levels. Go hard on each minute of work and try to stay unbroken on Strict Press.

Score = avg. weight lifted across 5 rounds + Cals + reps

*stagger start as needed so that everyone uses a bike. We can fit up to 4 people/bike.

 

III. Accessory, Recovery, Community

Easy row 3:00

Couch stretch

 

IV. Supplemental Work

Thursday:

4 rounds not for time:

10 Single-leg Landmine RDL’s

rest :30s

10 Box Step-ups, alternating (add weight as needed)

rest :30s

10 Side Plank Leg Lifts/side

rest 2:00

Crossfit Enhance