CrossFit – Mon, Feb 5

Crossfit Garage – CrossFit

DUs, Burpees, T2B (4 Rounds for reps)

– RX –

For reps:

4 x AMRAP 3:

75 double-unders

25 burpees

Max-rep toes-to-bars

– Rest 1:00 between AMRAPs.

Skill Work (3 Rounds for weight)

Pre-workout:

3 sets:

8 weighted pull-ups

– Rest 3:00 between sets.

Bench Press (- STRENGTH III –
For load:
10-10-10-10-10:
Bench press)

– High volume, upper body bench pressing heavy day.

– All sets should be at 70% or greater of your 1-rep-max bench.

– Build to a heavy set; lift once every 2:00-3:00.

– Start at a moderate load with your first working set and add small jumps in load across each set.

– Remain wary of going too heavy too soon and failing reps mid-workout.

– Do not push to failure unless you have a spotter. If you do not have a spotter, you can still perform the session, however, leave some gas in the tank to avoid failure.

Modifications

Bench press | Load, dumbbell options

– SKILL I – (5 Rounds for reps)

5 sets:

5 handstand push-up negatives

5 single-arm dumbbell seated strict presses/arm

:30 max handstand push-ups

– Rest 2:00 between sets.

– Maintain no less than a 2 count on the descent of the negative. Do not let your head crash to the floor.

– Use a weight for the dumbbell strict press that allows you to complete all 5 reps on each arm unbroken.

– You may perform strict or kipping handstand push-ups. If you are capable of performing 15 unbroken kipping reps, perform strict reps for this skill work.

– Do not rest more than :10 between movements.

– STAMINA I – (Distance)

10 sets for meters:

:30 row at 25 strokes per minute

:20 row at 30 strokes per minute

:10 row at 35+ strokes per minute

1:00 row at 20 strokes per minute

– Maintain the designated stroke per minute for the entire interval. Focus on your cadence and your breathing throughout the session.

– This is additional mono-structural volume to help increase cardiorespiratory endurance and longer workout stamina.