Wednesday 190206

I. General Warm-up

KB Shoulder Warm-up (w/light KB)

10 Halo’s each direction

10 Strict Press/arm

10 High Rows/arm

10 Bent Over Rows/arm

5 KB Hang Snatches/arm

II. Strength

Strict Press

3x5 @60%-65%

III. Workout Of The Day

Rx

For Time:

50 Abmat Sit-ups

10 Strict Pull-ups

40 Abmat Sit-ups

10 Strict Pull-ups

30 Abmat Sit-ups

10 Strict Pull-ups

20 Abmat Sit-ups

10 Strict Pull-ups

10 Abmat Sit-ups

 

Scale 1

For Time:

50 Abmat Sit-ups

10 Strict Banded Pull-ups

40 Abmat Sit-ups

10 Strict Banded Pull-ups

30 Abmat Sit-ups

10 Strict Banded Pull-ups

20 Abmat Sit-ups

10 Strict Banded Pull-ups

10 Abmat Sit-ups

 

Scale 2

For Time:

30 Abmat Sit-ups

15 Ring Rows

25 Abmat Sit-ups

15 Ring Rows

20 Abmat Sit-ups

15 Ring Rows

10 Abmat Sit-ups

15 Ring Rows

5 Abmat Sit-ups

 

PERCEIVED INTENSITY – 8/10

 

INTENDED STIMULUS

Strict Press deload followed by another strict pull-up/bodyweight workout. Work through this chipper with some intensity but be smart about pacing to be sustainable. This has a 15:00 Cap.

Accessory, Recovery, Community 45:00+

Banded shoulder extension

 

IV. Supplemental Work

Wednesday:

14 minute bike @ easy pace

Crossfit Enhance