Wednesday 181219

I. General Warm-up

3 RNFT:

5 Half Kneeling Dumbbell Windmills/side

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

3 Inchworms

 

II. Strength

Strict Press

5x10 @60% 1RM

rest 1:30-2:00 between sets

 

III. Workout of the Day

Rx

4 Rounds:

50 DU’s

20 GHDSU

5-10 Strict Pull-ups

rest 2:00 between

 

Scale 1:

4 Rounds:

50 DU’s or 100 SU’s

20 Wtd Abmat Sit-ups

5-10 Strict Assisted Pull-ups

rest 2:00 between

 

Scale 2

4 Rounds:

100 SU’s

20 Abmat Sit-ups

15 Ring Rows

rest 2:00 between

 

PERCEIVED INTENSITY – 7/10

 

INTENDED STIMULUS

Strict press accumulation work, followed by some midline and pull strength intervals. The key with this workout is to go hard but keep enough in the tank to be under control for the strict pull-ups. The pull-ups are the main focus here, so give them all you got.

 

IV. Accessory, Recovery, Community

Foam roll anterior delt

 

V. Supplemental Work

Wednesday:

10 minute EMOM:

Min 1- 10 Alternating Box Step-ups

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

Crossfit Enhance