CrossFit – Wed, Dec 10
Transition Week
Warm Up
Bench Press (Take 15 minutes to Find a 1 RM Bench Press
Suggested loading:
3 reps @ 60%
2 reps @ 70%
1-2 reps @ 75-80%
1 rep @ 80-85%
1 rep @ 85-90%
1 rep @ 90+%
1 rep @ 90+%)
Compare Results to Sep 16
Pulling Density Test (3 Rounds for reps)
For max reps:
90 Seconds Pulling of Choice*
90 Seconds Rest
60 Seconds Pulling of Choice*
60 Seconds Rest
30 Seconds Pulling of Choice*
Options in order of preference:
-Ring Muscle Ups
-Bar Muscle Ups
-Chest to Bar Pull-Ups
-Pull-Ups
-Pullovers
Perform same movement as Oct 1
Compare Results to Oct 1
METCON (4 Rounds for reps)
Against a 2 minute clock, perform as many rounds and reps as possible of:
15 Dumbbell Front Squats 35/20
15 Line Facing Burpees
Max Ski meters in the remaining time.
Rest 2 min between sets and repeat for FOUR total sets.
*Can sub for Row.
Two sets of:
5 Inchworm
5 Cat/Cows
10 Reverse Snow Angels
50 Foot Bottoms Up Kettlebell Carry (each arm)
15 Banded Presses