Thursday 190131

I. General Warm-up

3 RNFT:

:20s Side Plank/side

10 Side Lying Leg Raises/side

10yd. Spiderman Crawl

 

II. Strength

Back Squat

1x3 @60% (buildup set)

1x3 @65% (buildup set)

1x3 @70% (buildup set)

1x Max reps @75%

 

III. Workout of the Day

Rx:

4 Rounds For Time

60 DU’s

40 Steps Walking Lunge

20 Box Jumps @24/20

 

Scale 1:

4 Rounds For Time

60 DU’s/120 SU’s

40 Steps Walking Lunge

20 Box Jumps @20/16

 

Scale 1:

4 Rounds For Time

120 SU’s

40 Steps Walking Lunge

20 Box Jumps @16/12 or lower (plate)

 

PERCEIVED INTENSITY – 7.5/10

 

INTENDED STIMULUS

AMRAP strength sets this week at 75%. These will be tough, but make sure to be active and aware of your positions. Set up strong and maintain great technique. The set should be done if technique breaks down. Tough lower body endurance conditioning. Pace appropriately to sustain tempo.

 

IV. Accessory, Recovery, Community

5 min cool down bike followed by 2 min couch stretch

Crossfit Enhance