Wednesday 181121

*Final class of the day is at 4:15pm

I. General Warm-up

3 RNFT:

10 PVC Kang Squats

10 Captain Morgans/side

10 Alternating Single-Leg Glute Bridges

 

3 RNFT:

5 Back Squats (gradually build)

:40s Bike (gradually build intensity)

 

Finish building to working weight

 

II. Workout of the Day

Rx

5 Rounds: Start a new round every 4:00

5 Back Squat @ 75-90% 1RM

+

15/12 Cal Bike Sprint

 

*During your rest period, perform 2-3 sets of 3-10 strict handstand push-ups

 

Scale 1:

5 Rounds: Start a new round every 4:00

5 Back Squat @ 75-90% 1RM

+

12/9 Cal Bike Sprint

 

*During your rest period, perform 2-3 sets of 3-10 strict pike HSPU

 

Scale 2

5 Rounds: Start a new round every 4:00

5 Back Squat @ 75-90% 1RM

+

9/6 Cal Bike Sprint

 

*During your rest period, perform 2-3 sets of 3-10 strict pike HSPU

 

PERCEIVED INTENSITY – 9/10

 

INTENDED STIMULUS

A tough combination of squats and bike sprints – everyone’s favorite! (only substitute rowing if out of room-should be able to get 3-4 people / bike if you stagger the start every minute). Squats should be tough weight to finish 5 reps.

 

III. Accessory, Recovery, Community

Couch stretch 2:00 each

 

IV. Supplemental Work

Thursday:

3 rounds not for time:

10 Double KB RDL’s

rest :30s

10 Rear Foot-Elevated Split Squats/leg

rest :30s

10 Banded Lateral Steps/side

rest 2:00

Crossfit Enhance