Friday 181130

I. General Warm-up

DB Goblet Bring Sally Up!

Then take warm-up reps at each movement

II. Workout of the Day

Rx

3 RFT, with a partner:

Partner 1: 14 Double DB Deadlifts @50/35

Partner 2: =

Partner 1: 12 Pull-ups

Partner 2: =

Partner 1: 10 Double DB Box Step-Overs @50/35-24/20

Partner 2: =

Partner 1: 8 Pull-ups

Partner 2: =

Partner 1: 6 Double DB Devils Press @50/35

Partner 2: =

Partner 1: 4 Pull-ups

Partner 2: =

*24:00 time cap

 

Scale 1:

3 RFT, with a partner:

Partner 1: 14 Double DB Deadlifts @40/25

Partner 2: =

Partner 1: 12 Assisted Pull-ups

Partner 2: =

Partner 1: 10 Double DB Box Step-Overs @40/25-20/16

Partner 2: =

Partner 1: 8 Assisted Pull-ups

Partner 2: =

Partner 1: 6 Double DB Devils Press @40/25

Partner 2: =

Partner 1: 4 Assisted Pull-ups

Partner 2: =

*24:00 time cap

 

Scale 2

3 RFT, with a partner:

Partner 1: 14 Double DB Deadlifts @30/20 or less

Partner 2: =

Partner 1: 12 Ring Row

Partner 2: =

Partner 1: 10 Double DB Box Step-Overs @30/20 or less

Partner 2: =

Partner 1: 8 Ring Row

Partner 2: =

Partner 1: 6 Double DB Devils Press @30/20 or less

Partner 2: =

Partner 1: 4 Ring Row

Partner 2: =

*24:00 time cap

 

PERCEIVED INTENSITY – 9/10

INTENDED STIMULUS

Tough DB and Pull-up Partner EOD to finish out with week. This will be a grip burner but also very tough on legs, shoulders, and midline. You and a partner alternate full reps of each movement. Try to push the pace through all 3 rounds!

III. Accessory, Recovery, Community

Couch stretch 2:00 each

Crossfit Enhance