Wednesday 190731

General Warm-up


10yd. Duck Walk

10 Single-Leg Alternating Glute Bridges

10 Deadlifts @ increasing weight each round




7 reps @ 70-75%

6 reps @ 75-80%

5 reps @ 80-85%

4 reps @85%+


rest 2:00-3:00 between sets

Workout Of The Day

5 rounds- not for time:

8 Pistol Squats (alternating); scale as needed - assisted; to box; reverse lunge

2-4 Ring Muscle-ups/Bar Muscle-ups; Chest-to-Bar Pull-ups; Chin-Over Bar Pull-ups; add assistance as needed


*Rest ~1:1


This is a good chance to PRACTICE a new MU/pull-up variation. Rather than stick with the same scale you always use, try to challenge it and get that next level up. Don't worry as much about the time. If it turns in to "2-4 ATTEMPTS" of that higher scale, then that's fine.



Banded Internal Rotation Negative x 4-5 reps with 8s lower


Supplemental Work


Power Snatch

7-7-7-7 touch and go reps @ increasing weight - should be tough weight on last couple sets

rest as needed between sets

Crossfit Enhance