Wednesday 181212

I. General Warm-up

3 RNFT:

5 Half Kneeling Thoracic Rotations/side

5 Strict SA DB Press+10yd SA OH Walk each side

5 Up-dog/Down-dog Transitions

 

II. Strength

Strict Press

15 minutes to build to 1RM

 

III. Workout of the Day

Rx

3 RFT:

21 S2OH @115/75

15 TTB

9 Box Jump @30/24

*12:00 cap

 

Scale 1:

3 RFT:

21 S2OH @115/75

15 TTB or SLAHAP

9 Box Jump or Step-up @24/20

*12:00 Cap

 

Scale 2

3 RFT:

21 S2OH @115/75

15 TTB or SLAHAP

9 Box Jump or Step-up @20/16 or less

*12:00 Cap

 

PERCEIVED INTENSITY – 8/10

 

INTENDED STIMULUS

Continuing with our slow strength baseline max testing. Strict press, from the rack. Make sure there is no knee or hip bend! Conditioning is a tough triplet of S2OH, TTB, and high box jumps. This should be an intense and high speed effort, but stay focused and under control on the high box jumps.

 

IV. Accessory, Recovery, Community

Foam roll thoracic

 

V. Supplemental Work

Wednesday:

8 minute EMOM:

Min 1- 10 Alternating Box Step-ups

Min 2- 10 Single-Leg DB RDL (5/side)

Crossfit Enhance