Week 1 Day 4

26 2 CrossFit – CrossFit

Warm-up (No Measure)

2 Rounds Not for Time:

20 Meter Bear Crawl

10 Ring/Body Rows

1 Wall Walk


Shoulder Triplet w Band

Take 3 Minutes to Foam Roll or Lax Ball T-Spine, Scaps and Quads

Bench Press (5 @ 65% 5 @ 75 % 5+ @ 85%)

Use your training max to calculate your 65%, 75% and 85%… record your last set

the last set at 85% you will do 5 or more reps. Do as many reps as you can. However do NOT go until failure. You should not fail. This should be a ball buster of a set, but as soon as your form deteriorates, rack the weight. Do not sacrifice form for one rep.

**your training max is 90% of your competition 1RM

Bent Over Row (3×12)

Supinated grip (chin up grip) bent over barbell row. All lats, scaps and rear delt. If you find yourself throwing your weight into the bar to move it then it is too heavy.

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP


500M Row

*Work is to be done at a moderate pace


8 Overhead Press

500M Row

*choose a challenging weight

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