Tuesday 190402

General Warm-up 5:00-15:00

EMOM x 9:

Min 1- :20-:30s HS Hold or Standing Pike Hold

Min 2- :20-:30s Active Pull-up Bar Hang

Min 3- :20-:30s Hollow Hold

 

Then, take DB Snatch, BJO, and WBS warm-up reps

 

Workout Of The Day 20:00-35:00

Rx

4 rounds @ increasing pace each round

16 Alternating DB Power Snatch @50/35

16 Box Jump Over’s @24/20

16 Wallball Shots @20/14

20/16 Cal Row

rest 2:00

 

Scale 1

4 rounds @ increasing pace each round

16 Alternating DB Power Snatch @40/25

16 Box Jump Over’s @20/16

16 Wallball Shots @16/10

20/16 Cal Row

rest 2:00

 

Scale 2

4 rounds @ increasing pace each round

16 Alternating DB Power Snatch @30/20

16 Box Step-Overs @20/16

16 Wallball Shots @12/8

20/16 Cal Row

rest 2:00

 

PERCEIVED INTENSITY – 8/10

 

INTENDED STIMULUS

The purpose of this conditioning piece is to try and increase your intensity with each round. To achieve this, you must begin with an appropriate and sustainable pace. Box Jump tempo and Row Cal/hr are where the most notable increase in pace will occur.

 

Accessory, Recovery, Community 45:00+

Calf Stretch 1-2 minutes/side

Couch stretch

 

Supplemental

Tuesday:

Handstand Drills:

3 sets from Box Pike Position:

5 Front Support to 90 degree hold

10 Shoulder Reverse Shrugs

4 Single-leg raises with 5s hold on each

10 Shoulder Taps

 

Then 4-5 sets of 1 Wall-Walk + 10-20 Shoulder or Hip Taps

Crossfit Enhance