Monday 190311

General Warm-up

2:00 Row or Bike

 

2 RNFT:

10 GHD Hip Extensions or PVC Goodmornings

2 Figure-4+Lunge+Reach OH/side

 

2 RNFT:

10 Barbell Deadlifts

10 Hanging Scap Depressions

 

Strength

Deadlift

15:00 to build to 1RM

 

Workout Of The Day

Rx

AMRAP 10

15 Russian KBS @70/53

10 Box Jumps @30/24

 

Scale 1

AMRAP 10

15 Russian KBS @53/35

10 Box Jumps @24/20

 

Scale 2

AMRAP 10

15 Russian KBS @44/26

10 Step-ups @24/20

 

PERCEIVED INTENSITY – 8/10

 

INTENDED STIMULUS

Strength 1RM retests this week. Make smart jumps that will set you up to give a few solid attempt at slightly more than your previous max!

Conditioning is a tough couplet that will be demanding on the posterior chain. Hold a steady pace as the two movements have a cumulative fatigue affect.

 

Accessory, Recovery, Community

3:00 easy cool down walk

High Box Pigeon stretch

Crossfit Enhance