Tuesday 190319

General Warm-up

3 sets NFT:

1:00 easy row

10 KB Deadlifts

10 Presses to Up-dog w/ 2s pause at top

20 Unweighted Russian Twists

 

Workout Of The Day

Rx

For Time:

27-21-15-9

Row Cals (ladies row 20/16/12/8)

American Kettlebell Swings @70/53

Lateral Burpees Over Rower

*15:00 Time Cap

 

Scale 1

For Time:

27-21-15-9

Row Cals (ladies row 20/16/12/8)

American Kettlebell Swings @53/35

Lateral Burpees Over Rower

*15:00 Time Cap

 

Scale 2

For Time:

27-21-15-9

Row Cals (ladies row 20/16/12/8)

American Kettlebell Swings @35/26

Lateral Burpees Over Rower

*15:00 Time Cap

 

PERCEIVED INTENSITY – 9/10

 

INTENDED STIMULUS

Tough combination of roiwing, KBS, and burpees. This is intense from the get-go. Be smart about pacing and try to just keep on grinding with the lowering rep scheme each round. Get after it!

 

Accessory, Recovery, Community

Easy row 3:00

10 Slow Perfect Stretches (5/side)

30 Shin-box Hip Rotations

 

Supplemental

Tuesday:

Handstand Drills:

4 sets:

20x 45 degree alternating hip taps (hands on wall, feet on ground, lean at 45 degrees, alternate lowering to a hip tap while single arm stabililzes against wall)

rest 1:00 between

 

Then accumulate 2:00-5:00 in a HS hold or box pike HS (varies based on your individual capacity)

Crossfit Enhance