Tuesday 190206

I. General Warm-up

Row 3:00 gradually increasing

 

3 Perfect Stretch/side

 

10 PVC Pass-thru

10 PVC OHS

10 Front-Back Hip Swings

10 Side-to-Side Hip Swings

 

II. Transition and Build Up

Build Deadlift to starting weight w/ 3 sets of 6-8 reps

 

III. Workout Of The Day

***Benchmark Series Workout- Repeat from 181016***

 

Rx

Open 16.4/17.4

AMRAP 13

55 Deadlifts @225/155

55 Wallball Shots @20/14

55 Cal Row

55 HSPU

 

Scale 1

Open 16.4/17.4

AMRAP 13

55 Deadlifts @165/110

55 Wallball Shots @16/10

55 Cal Row

55 HR Push-ups

 

Scale 2

Open 16.4/17.4

AMRAP 13

55 Deadlifts @115/75

55 Wallball Shots @12/8

55 Cal Row

55 Kneeling HR Push-ups

 

PERCEIVED INTENSITY – 8.5/10

 

INTENDED STIMULUS

This Open workout is a classic and is known for being a brutal combination of movements. Big sets make planning tough, but make sure you have a plan for the DL and WBS. Don’t hit the redline too soon and force your row to be sluggish. Here are some common DL strategies:

11x5

10-9-8-7-6-5-4-3-2-1 or 10-9-8-7-6-5-5-5

10-10-10-5-5-5-5-5

 

Make sure it is something you can come off of and try to be consistent and still stick to a plan on the WBS. Hold yourself to a strict standard on the HSPU—it tends to be one of the toughest parts for those than can get there.

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