Free Trial Thursday 7/27/23

July 26, 2023
Free Trial Thursday 7/27/23

The Mobility

Barbell Pec Smash

Wall Slides

The Warm-up

8:00 working through the following movements and building weight for bench press


Phelps Swings

R1 - Just Barbell

R2 -@ 30% of 1RM

R3 - @ 40% of 1RM

R4 - @ 50% of 1 RM

The Strength

We are continuing to work on percentages based on our 1 Rep Max found a few weeks ago. If you do not know what your 1 Rep Max is or are a new CrossFitter, you will simply use the percentages as an RPE (Rate of perceived exertion) to determine how much weight should be on your bar. You can increase weight if it feels good and the form is on point. Form first, weight increase second.

Barbell Bench

6 @ 60%

4 @ 70%

4 @ 80%

2 @ 82.5%

2 @ 85%

The Met-con

As Many Rounds/Repetitions As Possible/Row for Meters in 20:00 in a team of 3

Athlete 1:


AMSU (Ab Mat Sit-Up (AMSU))


Prisoner AS

Athlete 2: Row For Meters (Rowing Technique)

Athlete 3: Burden Hold

The Finisher

Landmine Wood Chop

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