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 @ 65%
6 @ 70%
4 @ 80%
4 @ 85%
2 @ 95%
1 @ 100%
The Met-con
*BOARD PIC DOES NOT STATE, BUT THIS IS A PARTNER WORK-OUT*
- Accummulate 14 rounds total (7 per person) in less than 24:00
- Waterfall start. Athlete 2 begins as soon as athlete 1 is off rower
- Put faster athlete first if applicable
Row
Ball over Shoulder
Push-Ups
Box Jumps
