Thursday 181213

I. General Warm-up

2 RNFT:

10yd Duck Walk

10yd. Lunge+Reach

10 Quadruped Fire Hydrants

10 Squatting Thoracic Rotations

 

2 RNFT:

5 Empty Bar Weighted Kang Squats

:20s Plank

 

II. Strength

Back Squat

20 minutes to build to 1RM

 

III. Workout of the Day

Rx

For Time:

10-1 Air Squat

1-10 Wtd. Abmat Sit-up @20/14

 

Scale 1:

For Time:

10-1 Air Squat

1-10 Wtd. Abmat Sit-up @16/10

 

Scale 2

For Time:

10-1 Air Squat

1-10 Abmat Sit-up

 

PERCEIVED INTENSITY – 8.5/10

 

INTENDED STIMULUS

Last baseline strength 1RM, hitting back squat to close it out. Thorough warm-up to get the body and nervous system prepped. Be sure to hit good positions and full depth, keeping the hips active and midline stable. Following strength work we’ll hit a fast combo of Air Squat and Sit-ups. Put your head down and go!

 

IV. Accessory, Recovery, Community

Couch stretch 2:00 each

 

V. Supplemental Work

Thursday:

8 minute EMOM:

Min 1- 10 Double DB Bench Press

Min 2- 5 Single-Arm KB Rows/arm

Crossfit Enhance