Week 8 Day 4

26.2 CrossFit – CrossFit

Warm-up (No Measure)

1x 400M Run

2x Through

Bear Crawl

:30s Hollow Hold

:30s Arch Hold

12 Shoulder taps (6ea)

Bench Press (5@40% 5@50% 5@60% of training max)

Weighted Pull-ups (3×5)

Strict …. Focus is to be on the concentric pulling motion. Do NOT scale by doing negatives. Instead do another explosive concentric pulling motion, like ring rows w a vest on, or even a bent over barbell row

Metcon (No Measure)

15 Minute EMOM

Min 1) 15 Double Unders

Min 2) 3 Muscle Ups

Min 3) 8 Dumbbell Clusters 35/25
Should do each movement for 5 sets total

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