Tuesday 190115

I. Warm-up

3 RNFT:

10yd. High Knees

10yd. Butt Kicks

10yd. x 2 Carioca

10 Front-Back Hip Swings/leg

:20-:30s Sorenson hold or Superman Hold

 

II. Strength

Deadlift

5x8 @65%

rest 2:00-3:00 between

 

III. Workout of the Day

Rx

3 Rounds For Time:

20 KBS @53/35

20 Burpees

*10:00 cap

 

Scale 1:

3 Rounds For Time:

20 KBS @44/26

20 Burpees

*10:00 cap

 

Scale 2

3 Rounds For Time:

20 KBS @35/18

20 Burpees

*10:00 cap

 

PERCEIVED INTENSITY – 9/10

 

INTENDED STIMULUS

Back to an acculation week for our strength cycle. Our last accumulation week was 5x10 @ 60%, so now we increase the intensity with slightly lower volume. As is always the case, stay in really high quality positions to get the most benefit. Conditioning is a tough but quick couplet of KBS and Burpee. Try to stay unbroken, throttle down and hold on.

 

IV. Accessory, Recovery, Community

Pigeon stretch 2:00/side

 

V. Supplemental Work

Tuesday:

3 sets, rest 1:00 between movements:

10-12 Weighted GHD Hip Extension

10-12 KB Z-Press

Crossfit Enhance