Thursday 190502

General Warm-up

2 RNFT:

10 Side Plank Rotations slow (rotate from R arm side plank all the way to L arm side plank = 1)

10 Empty Front Squats

10 Kip Swings or 5-10 Ring Rows

20-30 DU/SU

 

Gradually build FS weight to working weight and take any additional warm-up reps needed

 

Workout Of The Day

Rx

“Heartbreak Kid”

3 RFT:

10 Front Squats @205/145

20 C2B Pull-ups

50 DU’s

 

Scale 1

“Heartbreak Kid”

3 RFT:

10 Front Squats @165/105

20 Pull-ups

50 DU’s/100 SU’s

 

Scale 2

“Heartbreak Kid”

3 RFT:

10 Front Squats @115/65 or less

20 Ring Rows

100 SU’s

 

PERCEIVED INTENSITY – 8.5/10

 

INTENDED STIMULUS

A tough 3 round triplet of Heavy Front Squats (from the floor), pull-ups, and jump rope. This is a bit grindy due to the FS weight and the pull-up reps.

 

Recovery

Foam roll posterior chain and hip flexor

10 Perfect stretch alternating

 

Supplemental

Thursday

FBB

3 sets:

10 SL RDL (5/leg) slow

rest :20s

10 Alternating Step-ups

rest :20s

:30s Plank

rest 1:30

Crossfit Enhance