CrossFit – Fri, May 17

Strength Warm up

Crossover Symmetry Activation OR Banded 7s
– Perform 7 reps of each movement
Barbell Prep
2-3 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)

Tempo Single Arm Incline Dumbbell Bench Press (Weight)

*Do a set every 3 minutes.
4 Sets
20 Tempo Single Arm Incline Dumbbell Bench Press (10 each arm)

*Tempo is: 30X1 (3 seconds down, zero second pause at the bottom, X (explode) out of the bottom position back up to the top. Pause for 1 second at the top before starting the next rep)

Metcon Warm up

Workout Prep
1 Set (at workout pace)
50m Carry w/Object at workout weight
Either: 5/4 Calorie on a machine OR 15 Double Unders

Gamma Bomb (AMRAP – Rounds and Reps)

30 Min AMRAP
Max Carry (100/70)
* Our Recommendation = Sandbag (100/70), carrying the sandbag however you’d like. You may also complete as Dumbbell Farmers Carry 2×50/35 if needed

**Perform 10/8 Calorie (Or 30 Double Unders) on a machine every time you set the objects down.

Friday Finisher

4 Sets
10 Standing Tricep Extension w/Band @ RPE 7
10 Seated Alternating Dumbbell Curl @ RPE 7

Athletes Notes

Standing Tricep Extensions w/band
Seated Alternating Dumbbell Curl