CrossFit – Tue, Apr 7
General Warm-up
Bench Press (3 sets
Max Rep Bench Press
Rest 3:00 between sets
Max Rep Bench Press
Rest 3:00 between sets
Set 1: 70% 1RM (8+ reps)
Set 2: 60% 1RM (10+ reps)
Set 3: 50% 1RM (12+ reps))
Athletes should get less than 15 reps in set 1 and slightly more in subsequent sets.
AMRAP 5 minutes (Distance)
200 Double Unders
Max Distance Row in remaining time
Score is total meters rowed
Feel: Cardio/Gas
Pace: Reach
Target Score: 500/450m+
Firebreather Score: 700/650m+
5 Sets: Skill/Volume (5 Rounds for reps)
5-10 Wall Walks
Echo Bike @ Flush Pace for 1:00
We’re not working on speed today, we’re chasing volume. So slow them down a bit and if you have to pause during a round, it’s too many.
3 Rounds
Row 250/225m
50 Single Under > Double Unders
6 Strict Burpees (strict push up instead of a sprawl)