CrossFit – Mon, Aug 19
Warm-up
Specific Warm-Up
Double Unders
- Hold the handles of the jump rope with a relaxed grip.
- Hold handles at the end
- Elbows close
- Hands in front of the body
- :20 High Singles
- :20 Fast Singles:
- :20 Single-Single-High Single
- :20 Single-Single-Double
- Focus on speeding up the wrist for the double
- :30 Practice
Bench Press
- 5 Tempo empty bar bench press (3 second negative, 2 second hold)
- Focus on 45 degree angle with elbows
- 3 Tempo empty bar bench press (3 second pause (1 in above chest)
Strength
Bench Press (5-7 Building Sets of 3 Reps
Building to 60% to 80%)
Building to 60% to 80%)
In a 12:00 Window
5-7 Building Sets of 3 Reps
Building to 60% to 80% for final set of 3
* 3 Second Pause
* Build In Weight
Metcon
Good Catch (Time)
For Time:
25-50-100-50-25 Double Unders
250-500-1k-500-250 Meter Row
Women’s Meters: 225-450-900-450-225
Single Unders: 40-75-150-75-40
Time Cap: 18 Minutes
Accessory
Side Planks (Checkmark)
3 Sets
:30s Side Plank R
:30s Side Plank L
Rest :60
General Flow