Thursday 181220

I. General Warm-up

2 RNFT:

10yd Duck Walk

10yd. Spiderman Crawl

10 Quadruped Hip Extensions w/ 2 second hold

10 Squatting Thoracic Rotations

 

2 RNFT:

5 Empty Bar Weighted Kang Squats

:20s Plank

 

II. Strength

Back Squat

5x10 @60% 1RM

rest 1:30-2:00 between sets

 

III. Workout of the Day

Rx

For Time:

60 Goblet Squats @53/35

40 Box Jump-Overs @30/24

20 Turkish Get-ups @53/35

*10:00 time cap

 

Scale 1:

For Time:

60 Goblet Squats @44/26

40 Box Jump-Overs @24/20

20 Turkish Get-ups @44/26

*10:00 time cap

 

Scale 2

For Time:

60 Goblet Squats @35/18 or less

40 Box Jump or Step-Overs @20/16

20 Turkish Get-ups @35/18 or less

*10:00 time cap

 

PERCEIVED INTENSITY – 8/10

 

INTENDED STIMULUS

Back Squat Volume to start off this Thursday. Again, just like the deadlifts on Monday, focus on perfect technique and positions. Be conscious of your depth, activating your posterior chain, and keeping your chest up. To get better, sometimes it is not just about getting the work done but getting the work done with as high of quality as possible. Following strength work, we have a tough chipper of goblets, high box jumps, and Turkish get-ups. Try to push, but as always be very conscious of your jumps. 

 

IV. Accessory, Recovery, Community

Couch stretch 2:00 each

 

V. Supplemental Work

Thursday:

10 minute EMOM:

Min 1- 10 Double DB Bench Press

Min 2- 5 Single-Arm KB Rows/arm

Crossfit Enhance