Wednesday 190320

General Warm-up

2 RNFT:

2 Perfect Stretch/side

5 Wide Split Stance Inchworms w/ Push-up

5 Wide Split Up-dog/Down-Dog Transitions

10 Air Squats

 

Set up DB’s and take RC/Dip Warm-up reps

 

Workout Of The Day

Rx

10 Minute EMOM:

Min 1- 1-2 Rope Climbs 15’

Min 2- 5-10 Strict Bar Dips

 

Rest until 12:00 then…

 

AMRAP 10:

50 DU’s

20 Alt. DB Power Snatch @50/35

20 Air Squats

 

Scale 1

10 Minute EMOM:

Min 1- 1-2 Rope Climbs 12’

Min 2- 5-10 Strict Bar Dips w/Assistance

 

Rest until 12:00 then…

 

AMRAP 10:

50 DU’s or 100 SU’s

20 Alt. DB Power Snatch @40/25

20 Air Squats

 

Scale 2

10 Minute EMOM:

Min 1- 4-5 Sit-to-Stands

Min 2- 10 Push-ups

 

Rest until 12:00 then…

 

AMRAP 10:

50 DU’s or 100 SU’s

20 Alt. DB Power Snatch @30/20

20 Air Squats

 

PERCEIVED INTENSITY – 7.5/10

 

INTENDED STIMULUS

Skill/Conditioning Day. Get in some practice/strength work in the EMOM then go right in to the grinder 10 min AMRAP. Hold a tough pace the whole time.

 

Accessory, Recovery, Community

Posterior foam roll

 

Supplemental Work

Wednesday:

Core Conditioning:

Rotate through 3-4 rounds with 5-10s rest between movements and 1-2 minutes rest between round

A.     Reverse Plank Lifts – 20-25s

B.     Side Plank Pulses L&R – 20-25s each side

C.     Rainbow Makers L&R – 20-25s each side

D.     V-ups – 15-20 reps

 

A-     Hands or Forearms on ground behind you, lift hips to a neutral plank position then lower-continue pulsing for duration

B-     In side plank, lower hip to ground then pulse to neutral

C-     In side plank, rotate arm underneath body then open up and rotate arm to point to the ceiling

Crossfit Enhance