Wednesday 190123

I. General Warm-up

2 RNFT:

5 DB Windmills/side

10yd. Bear Crawl

10yd. Inchworm

 

II. Strength

Strict Press

1x5 @60% (buildup set)

1x5 @65% (buildup set)

3x8 @70%

rest 2:00-3:00 between

 

III. Workout of the Day

Rx

6 Rounds For Time:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

20 Sit-ups

*10:00 cap

 

Scale 1:

6 Rounds For Time:

5 Strict Banded Pull-ups

10 Push-ups

15 Air Squats

20 Sit-ups

*10:00 cap

 

Scale 2

6 Rounds For Time:

10 Ring Rows

10 Push-ups

15 Air Squats

20 Sit-ups

*10:00 cap

 

PERCEIVED INTENSITY – 7.5/10

 

INTENDED STIMULUS

Strict Press intensification work followed by our strict-pull-up/bodyweight progression. Choose scaling options that allow for consistent movement each round.

 

IV. Accessory, Recovery, Community

Anterior shoulder mash and lat mash

 

V. Supplemental Work

Wednesday:

12 minute bike @ easy pace

Crossfit Enhance