CrossFit – Fri, Jan 5

Metcon Warm up

Banded 7s – perform 7 reps of each movement


1-2 Sets:
300m Ski OR Row (moderate)
5 No Jump Burpee
10 Kettlebell Swing (moderate)
10 Hanging Scap Retractions, 6 Kip to Swing, 2 Kipping Chest to Bar Pull Up
Warm Up to Devil Press weight w/2 Chest to Bar Pull Up after each set.

Workout Prep

1 Set (at workout pace):
2 Devil press (at workout weight)
2 Chest to bar pull ups

Meredith Blake (Time)

Devil press (2×50/35)
Chest to bar pull ups

Target Time: sub 10 minutes

Time Cap:15 Minutes

Barbell Prep

2-3 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)

[E:/ 2:00]10 Bench Press @ 6/10 RPE
8 Bench Press @ 7/10 RPE
6 Bench Press @ 7.5/10 RPE
4 Bench Press @ 8/10 RPE
2 Bench Press @ 9/10 RPE

Cool Down

1 minute Pec Lacrosse Ball Smash Option 1 OR Pec Lacrosse Ball Smash Option 2 (each side)
1 minute Chest Stretch (each side)


Today is an Endurance Workout, to build capacity over time.

8 minutes on the minute [EMOM]
odd minute: 15 V Ups
even minute: One Set of Unbroken Toes To Bar [ approx 90% of your max set] + [pause after you come off rig] then attempt 3 more reps if time allows.

**For even minute, you will do one set of unbroken and then jump back onto the rig and complete 3 more reps.