CrossFit – Mon, Sep 30
Warm-up
Specific Warm-Up
DB Warm Up
- 0:20 Alternating Single DB Deadlift
- 0:20 Alternating Single DB Deadlift + High Pull
- 0:20 Single DB Push Press (Each Arm)
- 0:20 Alternating DB Hang Snatch
- 0:20 Alternating DB Snatch
- 0:20 Double DB Push Press
Bench Press
- 3 Empty bar bench press
- 3 Empty bar bench press with 3 second pause)
- 3 Lightweight bench press with pause
Strength
Bench Press (5-7 sets with 3-second pause )
5-7 Sets [Climbing]:
3 Bench Press
* 3 Second Pause 1-inch above the chest on the way up
* Aim to Increase Weight From 8/19/24
Metcon
Chipper Gone Bad (AMRAP – Rounds and Reps)
AMRAP 18:
100 Wallballs (20/14) (14/10)
80 Dumbbell Snatches (50/35) (35/20)
60 Box Jumps (24”/20”)
40 Double Dumbbell Push Press (50’s/35’s) (35’s/20’s)
Max Calorie Row
*Score = Calories
Finisher
Bulletproof Shoulders (Checkmark)
Bulletproof Shoulders
3 Giant Sets:
8 Single Dumbbell Arnold Press (R)
50′ Dumbbell Overhead Carry (R)
8 Single Dumbbell Arnold Press (L)
50′ Dumbbell Overhead Carry (L)
Rest 1 Minute Between Giant Sets
General Flow 0:20 each or written time