Monday 181210

I. General Warm-up

2:00 Row or Bike

 

2 RNFT:

10 GHD Hip Extensions or PVC Goodmornings

2 Figure-4+Lunge+Reach OH/side

 

2 RNFT:

10 Barbell Deadlifts

10 Hanging Scap Depressions

 

II. Strength

Deadlift

15 minutes to build to 1RM

 

Then…

 

**Benchmark Series Workout Retest-180820**

Rx

10 minutes to build to heaviest set of 3 Strict Weighted Strict pull-ups

 

Scale 1

10 minutes to build to max effort set of Unbroken Strict Pull-ups

 

Scale 2

10 minutes to build to max Unbroken set strict banded pull-up or ring row

 

III. Workout of the Day

Max Effort 1,000m Row OR 50/40 Calories Bike For Time

 

PERCEIVED INTENSITY – 9/10

 

INTENDED STIMULUS

First off, starting with a DL max to get a baseline measure for our next strength cycle. Stay in good positions!

Following, deadlift, we will hit our strict pull-up strength Benchmark. Try to build from our last cycle.

Finally, we will finish up with a tough max effort bike/row. Go hard and get after it!

 

IV. Accessory, Recovery, Community

Wall V-sit 3:00

 

V. Supplemental Work

Monday:

8 minute EMOM:

Min 1- 10 GHDSU

Min 2- 10 GHD Hip Extensions

Crossfit Enhance