The Mobility
The Warm-up
8:00 working through the following movements and building weight for bench press
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.
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
- Athlete 1 controls transition.
- Athlete 2 can not leave the rower until Athlete 1 relieves them.
- Rowers stay in the middle room
- Burden must be dropped to the floor. Exercise for the AMRAP can not be started until the Burden is off the ground!!
