Monday 181203

I. General Warm-up


10 Front-Back/Side-Side Leg swings each

5 Up-dog/Down-dog

10 Scorpion rotations/side

10 Squatting Thoracic Rotations

10 PVC Pass-Thru


Warm-up Sets:

9-6-3 gradually building


II. Strength

**Benchmark Series Workout Retest-180813**

Overhead Squat

5x3 Building to a 3RM

rest 1:00-2:00 between sets


III. Workout of the Day


7 Rounds For Time:

10 Burpees to the Rig

20 Sit-ups

*12:00 time cap


Scale 1:

7 Rounds For Time:

10 Burpees

20 Sit-ups

*12:00 time cap


Scale 2

7 Rounds For Time:

8 Burpees

15 Sit-ups

*12:00 time cap





Starting today with a BENCHMARK strength retest for our 3RM Overhead Squat. Using 5 sets to build, try to increase from the last time we tested (August 13th). Following our Benchmark, we will hit this fast paced burpee and sit-up combination. Push the intensity on this Note the rep reduction for scale 2 to be able to maintain an intense pace.


IV. Accessory, Recovery, Community

5x :25s Up-dog stretch hold

Wall V-sit 2:00

V. Supplemental Work


3 rounds not for time

6 Hollow Landmine Rotation/side

rest :30s

:40s Wtd Plank or 1:15 Unweighted plank

rest :30s

15 Wtd. GHD Hip Extensions

rest 2:00

Crossfit Enhance