Thursday 190620

General Warm-up


5 Stationary Inchworms

10 Hanging Scap Depression



5 Strict Barbell Press

20-30 Jump Rope reps


Finish build to Push Jerk working weight and finish setting up


Workout Of The Day

3 RFT:

.8 Mile Assault Bike OR 600m Run OR 650m/550m Row

2 Rope Climbs 15’; 12’; 6 Sit-to-Stands

75 DU’s/150 SU’s

10 Push Jerk @165/105; 125/85; 95/65 or less (should be moderately challenging weight)


*20:00 time cap


Accessory, Recovery, and Community

Foam roll or barbell roll calf 2:00-3:00 each (find spots, apply pressure by putting other leg on top, and then flex and extend the ankle)

Thoracic spine foam roll


Supplemental Work


3-4 sets NFT:

3-5/leg Box Step-Downs w/ 3s lower

rest :45

3-5 Barbell RDL w/ 3s lower

rest 1:30

Crossfit Enhance