Tuesday 190409

General Warm-up

EMOM x 9:

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

Min 2- :20-:30s Arch Hold (superman)

Min 3- :20-:30s Side Plank Hold (:10-:15s/side)

 

Then, take warm-up reps

 

Workout Of The Day

Rx

4 rounds @ increasing pace each round

8 Handstand Push-up

8 Box Jump @30/24

16 KBS @53/35

Run 200m

rest 2:00

 

Scale 1

4 rounds @ increasing pace each round

8 Pike Handstand Push-up

8 Box Jump @24/20

16 KBS @44/26

Run 200m

rest 2:00

 

Scale 2

4 rounds @ increasing pace each round

8 Strict Seated DB Press

8 Step-ups @20/16

16 KBS @35/18 or less

Run 200m

rest 2:00

 

PERCEIVED INTENSITY – 7-8/10

 

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. This includes some higher skill movements than last week, so you will have to be able to stay sharp in your technique even more as the intensity increases. Scale appropriately and don’t let HSPU’s burn out too quickly!

 

Accessory, Recovery, Community

10 Table-Tops w/ 5s pause at top

20 Scorpion rotations

 

Supplemental

Tuesday:

Core Conditioning

:30s GHDSU Hold (reverse of Sorenson hold)

rest :30s

:30s Hollow Hold

rest :30s

:30s Plank Hold

rest :30s

20 V-ups

rest as needed

x 3-4 rounds

Crossfit Enhance