Wednesday 190717

General Warm-up

2 RNFT:

10 Bow and Bends (https://www.youtube.com/watch?v=E5qy0rzBqqY&feature=youtu.be)

10 Hanging Scap Depressions

 

2 RNFT:

3 Wide GM’s, 3 Neutral GM’s, 3 Narrow GM’s

:10-:20s Bear-Dog/side (https://www.youtube.com/watch?v=A_CjWrLlb_o)

 

 

Strength

Deadlift

5 reps @75-80% x 4 sets; rest 2:00-3:00 between sets

 

Workout Of The Day

EMOM x 12 (4 rounds)

Min 1- 5-12 Strict Pull-ups; Banded Strict Pull-ups: or 3-4 supinated pull-up negatives

Min 2- 1-2 Wall Walks; 45 degree Wall Walks; Box Walks

Min 3- 1 Turkish Get-up/arm (DB or KB - athletes choose weights)

 

Recovery

Banded Shoulder Overhead Mobility

 

Supplemental Work

Wednesday

D1. KB Mixed Front Rack/OH Carry

20yds/side x 3 sets; rest 1:00 between sets

 

D2. YTW

12-15 reps x 3 sets; rest 1:00 between sets

Crossfit Enhance