Wednesday 190424

General Warm-up

3 RNFT:

2 Perfect Stretch/side

5 Up-dog/Down Transitions

10 Squatting Thoracic Rotations

 

Take Box Jump and Goblet Squat warm-up

 

Workout Of The Day

Every 2:00 x 8 Complete:

13 Goblet Squats @53/35; 44/26; 35/18 or less

8 Box Jumps @24/20; 20/16; Step-ups

5 HR Push-ups

(rest during remaining time – scale movements appropriately to complete within 2:00)

 

PERCEIVED INTENSITY – 8/10

 

INTENDED STIMULUS

Interval work is now getting slightly more intense. Push to get done and use the remainder of time for each interval to rest and recover – work to maintain an equal pace every round.

 

Accessory, Recovery, Community

Foam roll hip flexor

Couch Stretch 1:00/side

 

Supplemental Work

Wednesday:

Rotational Work:

3-4 rounds:

10 Half-Kneeling KB Low to High Rotations/side

20 Russian Twists

10 Alternating Bear-dogs (bird-dog without knees touching ground)

Crossfit Enhance