Thursday 190829

Warm-up:

2 RNFT:

5 Front Squat (start empty, gradually build)

10 Hollow Rocks

10 Hip Swings/leg/direction

 

Strength

A1. Front Squat

5 reps x 3 sets @ 70-75%; rest 1:00 before A2

*tough sets here for those that are experienced - don't max out but should feel challenging

 

A2. Bent Over Dual Dumbbell Row

10 reps x 3 sets; rest 1:00 before A1

*tough sets here - should feel challenging while maintaining strict control

 

Workout Of The Day

"Plinko"

For Time:

2 Rounds:

20 Single-Arm DB Thrusters @50/35 (10/arm)

60 DU's/120 SU's

then

2 Rounds:

15 TTB

60 DU's/120 SU's

 

*10:00 time cap

 

Movement Scaling:

SA DB Thrusters: 40/25; 30/20 or less

TTB: Straight Legs as High as Possible; Knees as High as Possible

 

Recovery

Couch Stretch 2:00/side

Shin-Box Rotation 10/side

 

Supplemental

Thursday:

3 Rounds @ steady pace

10 Box Step-ups/side (unweighted)

20yd. SA OH DB/KB Carry @ tough load/side

10 GHD Hip Extensions

rest :90s

 

Crossfit Enhance