Wednesday 190327

General Warm-up

3 RNFT:

10 Hanging Scap Depressions

10 Walking Lunge Steps w/ OH reach

10 Hollow Rocks

 

Workout Of The Day

Rx

10 Minute EMOM:

Min 1- 2-8 Pistol Squats/leg

Min 2- 8-12 STRAIGHT LEG Toes-to-Bar

Rest until 12:00 then…

AMRAP 10:

10 Steps OH Plate Walking Lunge @45/35

10 Burpees to Plate

 

Scale 1

10 Minute EMOM:

Min 1- 2-8 Scaled Pistol Squats/leg (use some form of assistance)

Min 2- 8-12 STRAIGHT LEG AHAP

Rest until 12:00 then…

AMRAP 10:

10 Steps OH Plate Walking Lunge @35/25

10 Burpees to Plate

 

Scale 2

10 Minute EMOM:

Min 1- 2-3 Lateral Box Step-Down/leg

Min 2- 6-12 STRAIGHT LEG AHAP

Rest until 12:00 then…

AMRAP 10:

10 Steps OH Plate Walking Lunge @25/15

10 Burpees to Plate

 

PERCEIVED INTENSITY – 8/10

 

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