CrossFit – Tue, Mar 11
Strength Warm Up
Bench Press (Move up in Bench Press weight for each set. Start around 7/10 RPE and move up to 9/10 RPE.)
*Do a set every 2 minutes.
4 Sets
4 Bench Press
5 Barbell Chinese Rows @7-8/10 RPE
Barbell Chinese Row
1 Set
3 Bench Press
5 Barbell Chinese Rows @7-8/10 RPE
Metcon Warm Up
Movement Prep/Activation and Increasing Heart Rate
1 Sets
1:00 Row OR Ski (easy-moderate)
25 Single Under
3 Sit to Stand Rope Climb
Workout Prep
1 set (at workout pace):
10 Double Unders
2 Dumbbell Bench Press (at workout weight)
1 Half Legless Rope Climbs OR Half Rope Climbs
Thunderbird (Time)
6 sets:
50 Double Unders
12 Dumbbell Bench Press (2×50/35)
2 Legless Rope Climbs (OR 3 Rope Climbs OR 9 Strict Pull ups)
-rest 1:1 between sets-
Scaling option to finish near the target score:
6 sets:
35 Double Unders
12 Dumbbell Bench Press (2×40/25)
1 Legless Rope Climbs (OR 2 Rope Climbs OR 6 Strict Pull Ups)
-rest 1:1 between sets-
- Intended Workout RPE: 8.5 – 85% – high intensity
- Target Time each set: sub 1 minute 30 seconds
- Time Cap each set:: 2 minutes
Crossover Symmetry Activation OR Banded 7s
– Perform 7 reps of each movement
2. Barbell Prep
2-3 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)