Wednesday 190724

General Warm-up

2 RNFT:

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

:20s HS Hold

 

2 RNFT:

5 R/L Staggered Good-mornings

5 L/R Staggered Good-mornings

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

 

 

Strength

Deadlift

4 reps @77.5-82.5% x 4 sets; rest 2:00-3:00 between sets

 

Workout Of The Day

EMOM x 12 (4 rounds)

EMOM x 12 (4 rounds)

Min 1- 1-2 Rope Climbs

Min 2- 5-10 HSPU; Pike HSPU; HR Push-up

Min 3- 3-5 Single-Arm DB OHS/side (go as light as needed to work on getting in this position)

 

Recovery

Banded Shoulder Internal Rotation

 

Supplemental Work

Wednesday

D1. KB Mixed Front Rack/Farmers 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