Wednesday 190116

I. General Warm-up

10 DB Windmills/side

20 Bird-dogs

10 Thoracic Rotations/side

10 Up-dog/Down-dog Transitions

 

II. Strength

Strict Press

5x8 @65%

rest 2:00-3:00 between

 

III. Workout of the Day

Rx

EMOM x 12

Min 1- 4 Strict Pull-ups + 8 Push-ups

Min 2- 12 Sit-ups + 16 Squats

 

Scale 1:

EMOM x 12

Min 1- 4 Strict Banded Pull-ups + 8 Push-ups

Min 2- 12 Sit-ups + 16 Squats

 

Scale 2

EMOM x 12

Min 1- 8 Ring Rows + 8 Push-ups

Min 2- 8 Sit-ups + 12 Squats

 

PERCEIVED INTENSITY – 8/10

 

INTENDED STIMULUS

Strict Press accumulation work followed by our strict-pull-up/bodyweight progression. Choose scaling options that allow for consistent movement each round and finishing the work with at least :15s rest time for each minute.

 

IV. Accessory, Recovery, Community

Anterior shoulder mash and lat mash

 

V. Supplemental Work

Wednesday:

10 minute bike @ easy pace

Crossfit Enhance