Thursday - CrossFit



Coach's Warm Up/Mobility

Bench Press

3 working sets after warm up to find a 1 rep max for the day.

Make smart jumps please.

Warm Up, then 3 solid attempts at a 1RM

Warm Up:
Bar x 10, 135 x 8, 185 x 5, 205 x 3, 225 x 2

245x1, 255x1, 260x1

Ring Rows (5x10)

You will do a set of 10 ring rows between every working set of Bench Press.

Please choose the most difficult variation possible.  As well as change up grips. (Pronated, Neutral, Supinated)

Metcon (Time)

4 Rounds:
10 Burpee-Pull Ups (CTB)
12 Alt. DB Snatch 50/35 (70/50)

Scale this with Jumping Pull Ups.

Post-Class Accessory

3x10 Lateral Raises
3x10 DB/BB Bicep Curl
3x10 Banded Tricep Pull Down.

Dan Shrum