Monday 181231

Class Schedule Today: 5:00am, 5:45am, 6:30am, 7:15am, 9:00am Moms, 11:30am, 12:15pm, 3:30 and 4:15 – Open gym: 8-9, 9:45-11:30, 1:00-3:30

New Years Day Schedule: Open gym 8:00am-1:00pm

 HAPPY NEW YEAR!

I. General Warm-up

3 RNFT:

10 Samson Stretch

10 Landmine Single-Leg Deadlifts/side

5 Dead-Bugs (two-arm and two-leg)

 

II. Strength

Deadlift

1x5 @55%

1x5 @60%

1x5 @65%

1x max reps @70%

rest 1:30-2:00 between sets

 

III. Workout of the Day

For Time:

4 Rounds For Time:

15 Deadlifts @225/155; 165/105; 115/75

15/12 Cal Row

15 Abmat Sit-ups

*12:00 time cap

 

PERCEIVED INTENSITY – 8/10

 

INTENDED STIMULUS

Strength intensification for our deadlifts today. The build up finishes with a max effort unbroken set at 70% -- stay in good positions! Conditioning is another tough midline an grip triplet with a moderate load deadlift. Go hard and hold on.

 

IV. Accessory, Recovery, Community

Pigeon stretch 2:00/side

 

V. Supplemental Work

Monday:

10 minute EMOM:

Min 1- 10 GHDSU

Min 2- :25s Sorenson Hold

Crossfit Enhance