Tuesday 190604

General Warm-up

Shoulder joint prep:

10-20 reps each

Shoulder shrugs (forward/back)

Arm circles (active-forward/backward)

High-5’s

Body cross

Nerve floss

 

3 RNFT:

:45s Row

5 Supinated grip strict press (empty or training bar)

2 Perfect Stretch/side

 

Workout Of The Day

Rx

For Time:

30/25 Cal Row

20 S2OH @135/85

30/25 Cal Row

15 S2OH @135/85

30/25 Cal Row

10 S2OH @135/85

30/25 Cal Row

5 S2OH @135/85

 

Scale 1

For Time:

30/25 Cal Row

20 S2OH @95/55

30/25 Cal Row

15 S2OH @95/55

30/25 Cal Row

10 S2OH @95/55

30/25 Cal Row

5 S2OH @95/55

 

Scale 2

For Time:

25/20 Cal Row

20 S2OH @75/35

25/20 Cal Row

15 S2OH @75/35

25/20 Cal Row

10 S2OH @75/35

25/20 Cal Row

5 S2OH @75/35

 

PERCEIVED INTENSITY – 8.5/10

 

INTENDED STIMULUS

**Compare to 180605**

Tough upper body and metabolic burner. This is another fast paced couplet, where you should come out with an aggressive pace and hold on. Barbell weight should be TOUGH to go unbroken on, but possible- and it should be your goal to try and do it despite a moderately heavy weight. Don’t get lazy on the rower in the middle rounds. No time cap!

 

Accessory, Recovery, Community

Banded shoulder/Lat mobility 1:00-2:00 each

Lacrosse ball/Peanut traps 2:00/side

 

Supplemental Work

Tuesday:

14:00 Bike

*Every 2:00 stop and complete a :30s GHD Sorenson Hold

Crossfit Enhance