CrossFit – Wed, Nov 5
General Warm-up
For time with a partner: (Time)
32/26 Calorie Row, each
Rest 4:00 after partner 2 completes their last calorie, then:
26/21 Calorie Row, each
Rest 3:00 after partner 2 completes their last calorie, then:
20/16 Calorie Row, each
Rest 2:00 after partner 2 completes their last calorie, then:
14/11 Calorie Row, each
Score is time when partner 2 finishes their last calorie.
Feel: Gas
Pace: Controlled send
Target Score: no slower than 1:15 in first row (~1,500/1,200 cal/hr)
Firebreather Score: sub 1:00 in first row (~1,900/1,500 cal/hr)
Bench Press (Speed Work
Every 1:30 for 8 Sets
3 Bench Press
Every 1:30 for 8 Sets
3 Bench Press
*Sets 1-2: 65%
Sets 3-4: 62.5%
Sets 5-6: 60%
Sets 7-8: 57.5%
Ski Between Sets as needed to Flush
Control the bar down, the press up as fast as you can. If you press as hard as you can 24 times, gains)
Once through
2:00 Any Machine
12 Spiderman Lunges
12 Kettlebell RDLs
1:30 Any Machine
12 Reverse Lunges
12 Kettlebell Swings
1:00 Row
12 Jumping Squats
12 Kettlebell Swings
:30 Row
Machine paces need to increase as working times get shorter. Athletes should row HARD for the :30 that finish this warm up.