Wednesday 190501

General Warm-up

2 RNFT:

10 Shin-Box Rotations

10 Up-dog/Down-dog

10 Squatting Thoracic Rotations

 

Workout Of The Day

Performance Care

On a 25:00 clock work steadily through:

10 Single-Arm Landmine Press/side (light and slow)

10 Single-arm Bent Over DB Rows/side (light and slow)

10yd Slow Quadruped Crawl

:30s Side Plank/side

20 Alternating Medball Reverse Lunge + Rotation

10 Banded Goodmornings

2:00 easy row/bike

 

PERCEIVED INTENSITY – 5/10

 

INTENDED STIMULUS

Structural balance and easy recovery work to break up some tougher training days. This is great for keeping joints healthy and getting you recovered and stronger all at once.

 

***If you think that you are too good or cool to do these kinds of workouts, then you are probably the exact person that needs it! Feeling like you’re going to die after your workout every day is not necessary.

 

Accessory, Recovery, Community 40:00-45:00

2:00 in each:

Seated Hamstring Stretch

Lunge

Pigeon

 

Supplemental Work

Wednesday:

Run Development

800m @ 75% x 2 – rest 3:00 between

400m @ 80% x 3 – rest 2:00 between

200m @ 85% x 5 – rest 1:00 between

Crossfit Enhance