Tuesday 190122

I. Warm-up

3 RNFT:

2x 10yd. High Skips

2x 10yd. Shuffle Jacks

2x 10yd. T-walks

10 Side-to-Side Hip Swings/leg

:20-:30s Sorenson hold or Superman Hold

 

II. Strength

Deadlift

1x5 @60% (buildup set)

1x5 @65% (buildup set)

3x8 @70%

rest 2:00-3:00 between

 

III. Workout of the Day

Rx

“Christine”

3 Rounds For Time:

500m Row

12 Deadlifts @ bodyweight

21 Box Jumps @24/20

 

Scale 1:

“Christine”

3 Rounds For Time:

500m Row

12 Deadlifts @ bodyweight

21 Box Jumps @20/16

 

Scale 2

“Christine”

3 Rounds For Time:

400m Row

12 Deadlifts @ less than bodyweight

21 Step-ups @24/20

 

PERCEIVED INTENSITY – 9/10

 

INTENDED STIMULUS

Strength work is slightly more intense this week, with less total volume. “Christine” is a tough, classic girl workout. If needed, scale deadlift weight to keep this very intense. This should be a 10-15 minute workout.

 

IV. Accessory, Recovery, Community

Foam roll posterior change

 

V. Supplemental Work

Tuesday:

3 sets, rest 1:00 between movements:

9-11 Weighted GHD Hip Extension

9-11 KB Z-Press

Crossfit Enhance