Tuesday 190326

General Warm-up

400m Run

 

2 RNFT:

10 Front-Back Hip Swings

10 Side to Side Hip Swings

10 SL Calf-Raises/side

 

Take warm-up reps at each movement

 

Workout Of The Day

Rx

4 RFT:

30 DU’s

24 SA DB Hang Clean and Jerks @50/35 (split as desired)

18 Box Jump Overs @24/20

*15:00 Time Cap

 

Scale 1

4 RFT:

30 DU’s or 60 SU’s

24 SA DB Hang Clean and Jerks @40/25 (split as desired)

18 Box Jump Overs @20/16

*15:00 Time Cap

 

Scale 2

4 RFT:

60 SU’s

24 SA DB Hang Clean and Jerks @30/20 (split as desired)

12 Box Jump Overs @20/16

*15:00 Time Cap

 

PERCEIVED INTENSITY – 8/10

 

INTENDED STIMULUS

Another tough grinder. Try to push the pace but keep movement sharp on the box jumps!

 

Accessory, Recovery, Community

Calf Stretch 1-2 minutes/side

10 Slow Table Tops

 

Supplemental

Tuesday:

Handstand Drills:

5 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