Monday 181217

I. General Warm-up

2 RNFT:

10 Kettlebell Kang Deadlifts

10/side Single-Leg Glute Bridge

 

2 RNFT:

10 Single-Leg Deadlifts-empty bar (alternating)

2 Perfect Stretch/side

 

II. Strength

Deadlift

5x10 @60% 1RM

rest 1:30-2:00 between sets

 

III. Workout of the Day

For Time:

5 Rounds For Time:

10 Kettlebell Swing @70/53; 53/35; 35/26 or less

10 Burpees

10:00 time cap

 

PERCEIVED INTENSITY – 9/10

 

INTENDED STIMULUS

Starting with an accumulation phase for our strength work. Focus on perfect technique and positions with these lighter load, high volume sets. Conditioning is an intense combination of kettlebell swings and burpees. Try to stay unbroken and push the pace.

 

IV. Accessory, Recovery, Community

Wall V-sit 3:00

 

V. Supplemental Work

Monday:

10 minute EMOM:

Min 1- 10 GHDSU

Min 2- 10 GHD Hip Extensions

Crossfit Enhance