Wednesday 190403

General Warm-up

2 rounds:

10yd High Knees

10yd Butt Kick

10yd Carioca x 2

10yd Bear Crawl

 

then…

 

2 rounds:

10 Front-Back Hip Swings

10 Side-to-Side Hip Swings

10 PVC OHS

10 Pull-up Bar Kip Swings

 

Workout Of The Day

On a Running Clock:

From 0:00-5:00 complete:

20 KBS @53/35; 44/26; 35/18

15 TTB; SLAHAP; KAHAP

10 Burpees

In remaining time easy paced Jog, Bike, or Row

From 5:00-10:00 complete:

20 Goblet Squats @53/35; 44/26; 35/18

15 Pull-ups; Assisted Pull-ups; Ring Rows

10 Burpees

In remaining time easy paced Jog, Bike, or Row

From 10:00-15:00 repeat part A

From 15:00-20:00 repeat part B

 

 

PERCEIVED INTENSITY – 7/10

 

INTENDED STIMULUS

Mixed-modal Aerobic work. The objective is to work at a sustainable and repeatable pace for all 20 minutes, even on the first portion of each round. The cyclical work that you finish each round with should allow you to move continuously, but recover and prepare to go right back to your initial pace on the KB/Gymnastics pieces.

 

Accessory, Recovery, Community

Posterior foam roll

 

Supplemental Work

Wednesday:

Core Conditioning:

A. Core conditioning set – rotate through each for 3 rounds (15-30 seconds rest between each exercise & 1 to 2 min rest between each set).

A1. Tuck-sit pulses – 10 to 15 reps (parallettes, bent knee L-sit with raise and lower of knees)

A2. Tuck-sit hold – 10 to 15 seconds

A3. V-up pulses – 10 to 15 reps

A4. V-up hold – 10 to 15 seconds

A5. V-up snaps (tucked/bent knees) – 10 to 15 reps (classic V-up)

A6. V-up snap hold (tucked/bent knees) – 10 to 15 seconds

Crossfit Enhance