Tuesday 181113

I. General Warm-up

3:00 Row gradually increase pace

 

3 RNFT:

7 Supinated Grip Strict Press (empty)

7 Barbell Front Squats (empty)

4 Box Jumps

 

Build to working weight

 

II. Workout of the Day

Rx

20:00 EMOM

Min 1- 7 Push Jerks @185/125 + Max Row Cals within the minute

Min 2- Rest

Min 3- Max Reps Box Jump @24/20

Min 4- Rest

 

Scale 1:

20:00 EMOM

Min 1- 7 Push Jerks @135/85 + Max Row Cals within the minute

Min 2- Rest

Min 3- Max Reps Box jump @20/16

Min 4- Rest

 

Scale 2

20:00 EMOM

Min 1- 7 Push Jerks @95/55 + Max Row Cals within the minute

Min 2- Rest

Min 3- Max Reps Step-up @20/16

Min 4- Rest

 

PERCEIVED INTENSITY – 8/10

 

INTENDED STIMULUS

IWT Series format adjusting slightly for a couple of weeks. 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 Push Jerks.

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

 

III. Accessory, Recovery, Community

Easy row 3:00

Calf stretch/Foam Roll

 

IV. Supplemental Work

Monday:

4 rounds not for time

20 Russian twists w/ DB

rest :30s

10 GHDSU

rest :30s

10 Wtd. GHD Hip Extensions

rest 2:00

Crossfit Enhance