CrossFit – Mon, Aug 12
Warm-up
Specific Warm-Up
TTB
- :10 dead hang
- :10 scap pull ups
- 5 Jump to hollow
- 5 Jump to hollow and arch
- 5 Press away kip swings
- 5 Hanging knee tuck
- 5 Full TTB or modification
DB Push Press | :20 each
- DB crush grip press
- DB single arm OH hold (bicep next to ear, elbow locked out)
- Single arm DB push press (hips + knees extend before you press)
- Double DB push press
STRENGTH PREP | BENCH PRESS
- 3 Tempo empty bar bench press
- 5 second negative
Strength
Bench Press (Weight)
Every 2:00 x 6 sets: 3 Bench press*
* 5 Second Negative
* Build In Weight
Building to 75% to 85% for final set of 3
Metcon
Threefold (AMRAP – Rounds and Reps)
AMRAP 12:
9 Double Dumbbell Push Press
30 Double Unders
9 Toes to Bar
30 Double Unders
Dumbbells: (50/35)’s (35/20)’s
Rx+ Unbroken Dubs. If you trip, go back to 0 and start over.
Accessory
Lower body accessories (Checkmark)
4-6 Sets For Quality:
20 Split Jumps
20 Seconds Wall Sit
1 Minute Rest Between Sets
General flow 0:20 each