Thursday 190926

Warm-up:

3 RNFT:

10 Front Squats (start empty, gradually build)

:30s Glute Bridge Hold

10 Up-dog/Down-dog Transitions

 

Strength

A1. Front Squats

5 reps x 3 sets @ heavier than 2 weeks ago (75-80%); rest 1:00 before A2

 

A2. Bent Over Duak DB Rows

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

*increase weight from 2 weeks ago

 

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

 

Workout Of The Day

For Time:

42-30-18

WBS @20/14

6-4-2

Rope Climb 15'

*15:00 time cap

 

Movement Scaling:

WBS: 16/10; 12/8

Rope Climb: 12'; 3x Assisted Pull-ups; 3x Sit to Stand

 

Recovery

Active Straight Leg Raise x 10/side squeeze 2s at top

Shin-Box Lift Offs x 3-4/side/leg

 

https://www.youtube.com/watch?v=WMHhgHMXF8w&feature=youtu.be

https://www.youtube.com/watch?v=XU-z-hsXfOU&feature=youtu.be

 

Supplemental

Thursday:

3 sets:

10 Alt. Box Step-ups @3 second lowering tempo

rest :45s

10 Banded Lat Pulldowns @ 3 second lowering tempo

rest :45s

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