Thursday 1901010

Warm-up:

3 RNFT:

10 Front Squats (start empty, gradually build)

:30s Glute Bridge Hold

10 Up-dog/Down-dog Transitions

 

Strength

A1. Front Squat

5 reps x 3 sets @ heavier than 2 weeks ago (77.5-82.5%); rest 1:00 before A2

 

A2. Dual DB Bent Over Row

6 reps x 3 sets; rest 1:00 before A1

*increase weight from 2 weeks ago

 

*tough sets here - should feel challenging while maintaining strict control

 

Workout Of The Day

For Time:

4 Rounds For Time:

16/12 Cal Row

12 KBS @53/35

8 Burpees Over Rower

 

Movement Scaling:

KBS: 44/26; 35/18

 

Recovery

Single-Leg Pike Pulse 3x10/side

Anterior Chain Opener 2:00/side

 

https://youtu.be/o0HGVNIdjtk

https://youtu.be/0z4ct84HPbk

 

 

Supplemental

Thursday:

3 sets:

6 Alt. Box Step-ups @3 second lowering tempo

rest :45s

6 Banded Lat Pulldowns @ 3 second lowering tempo

rest :45s

Crossfit Enhance