Wednesday 190109

I. General Warm-up

Med-ball Tic-tac-toe

 

II. Strength

Strict Press

3x5 Press @50-60% (Deload)

 

III. Workout of the Day

Rx

5 RFT

21/18 Cal Row

15 Box Jumps @24/20

9 WBS @20/14

*15 min cap

 

Scale 1:

5 RFT

18/15 Cal Row

15 Box Jumps @20/16

9 WBS @14/10

*15 min cap

 

Scale 2

5 RFT

15/12 Cal Row

15 Box Jumps @16/12

9 WBS @10/6 or less

*15 min cap

 

PERCEIVED INTENSITY – 9/10

 

INTENDED STIMULUS

Again, deload for our strength work. Conditioning is another tough triplet of movements that compound on each other. Hold on to a pace and get after it.

 

IV. Accessory, Recovery, Community

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

 

V. Supplemental Work

Thursday:

10 minute EMOM:

Min 1- 8 Double DB Floor Press

Min 2- 6 Single-arm Bent Over Rows/side

Crossfit Enhance