Friday 5.31.19 CrossFit

Box Brief

Box Brief:
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CROSSFIT

STRENGTH

1: Close Grip Bench 8-6-4-2
2: Ring Pull-ups: 4 x 5
3a: Barbell Rows: 4 x 10
3b: Banded Triceps Pushdowns: 4 x 15
4: DB Lateral Raises: 3 x 15

METCON

“Are you ready for the sequel…”
AMRAP 3
400m Sprint
Max Bench Press
– Rest 3min –
AMRAP 3
400m Sprint
Max Bench Press

FINISHER

5min Static Stretching

ENDURANCE

METCON

5 Rounds
1:00 Bike Calorie
1:00 Weighted Planks
1:00 Back Squats, from Rack
1:00 Front Rack Hold, from Rack
1:00 Plank Up-Downs
1:00 Rest

WHITEBOARD BRIEF

– Strength: Today we are performing upper-body work with the close grip bench press in which we are building to a challenging set of 2 and ring pull-up which we are performing 3 challenging sets. Athletes that are performing these weighted should perform at least 1 warm-up set to figure out the weight they’ll be using across all sets. Today you’ll split your group in half (unless you have a small group) with half the group performing close grip bench first and the other half performing ring pull-ups – the order does not matter today as this work is antagonistic. We’ll then finish with assistance work for the biceps, triceps, and deltoids.
– Metcon: Today we are finishing with max effort conditioning and upper body work. The goal is to have 60-75s on bench press. Athletes should be able to complete 3-5 reps unbroken.

By | 2019-05-30T12:28:10-04:00 May 30th, 2019|WOD|Comments Off on Friday 5.31.19 CrossFit