Tuesday 190108

I. Warm-up

Row 2 minutes hard

Then 2x “27 Goodmorning Bends” (same as 27 squats)

2 minutes Air squats

 

II. Strength

Deadlift

3x5 @50-60% (Deload week)

 

III. Workout of the Day

Rx

AMRAP 15

3,6,9,12,15.....

FR Lunges @95/65

TTB

Bar-facing burpees

 

Scale 1:

AMRAP 15

3,6,9,12,15.....

FR Lunges @75/55

SLAHAP

Bar-facing burpees

 

Scale 2

AMRAP 15

3,6,9,12,15.....

FR Lunges @55/35 or less

KAHAP

Bar-facing burpees

 

PERCEIVED INTENSITY – 8/10

 

INTENDED STIMULUS

Deloading our strength work this week. Conditioning is a tough triplet of lunges, TTB, and burpees. This is a long grinder. Come out hard but don’t burn out too early.

 

IV. Accessory, Recovery, Community

Recover with a 5 min walk followed by 2 min couch each leg and or banded shoulder stretch

 

V. Supplemental Work

Wednesday:

10 minute EMOM:

Min 1- 2 Wtd. Box Step-downs per leg w/ 3s Lower

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

Crossfit Enhance