CrossFit – Fri, Jun 26
General Warm-Up
2 x
1:00 Row
10 Banded Pass Throughs
5 (Inchworm + 2 Push-Ups + 4 Mountain Climbers)
10 Russian Kettlebell Swings
Specific Prep
3 Sets, Building to Working Loads
5 Bench Press
5 Bent Over Barbell Rows
10:00 EMOM
Minute 1: 8 Bench Press
Minute 2: 8 Bent Over Barbell Row
Bench Press working at 65-70% of 1RM. Set the scapulae before each set, keep the bar path consistent, and control the descent. This is a density block, not a max effort; the load should feel challenging but allow for unbroken sets and a strong position from rep one through rep eight on both movements. Bent over barbell row is suggested at 135/95lb (61/43kg); athletes should select a load that allows for a consistent torso angle and a strong lat finish on every rep without the lower back rounding or the hips rising.
Modifications:
Level 1: Reduce bench press percentage to 60% or work to a comfortable load that allows for quality mechanics; use dual dumbbell bent over row or chest supported rows if barbell positioning is a limiting factor.
Hotel Gym / Travel: Dumbbell bench press for the pressing minute and dual dumbbell or single arm bent over row for the pulling minute, building across sets to the heaviest load that maintains quality positioning.
2 x
1 Partial Wall Walk + 1 Full Wall Walk (Reduce range of motion or distance to wall as the modification for the day)
6 American Kettlebell Swings at working weight
9/7 Calorie Row
Rest as needed between sets.
Use this to confirm wall walk standard, kettlebell load, and row pacing before “Mysterio” begins.
“SHINNERS”
AMRAP (with a Partner) in 25 minutes
30 Burpees
1,000 meter Row
30 Kettlebell Swings (70/53 lb)
On a 25-minute clock, complete as many rounds and repetitions as possible (AMRAP) of the work in the order written, as a team. One person works at a time. Split all work however desired.
Level 2:
2 Wall Walks
8 American Kettlebell Swings
10/8 Calorie Row
Kettlebell: 44/26lb (20/12kg)
Wall Walk: 20-in From Wall
Level 1:
2 Wall Walks
8 Russian Kettlebell Swings
8/6 Calorie Row
Kettlebell: 35/26lb (16/12kg)
Wall Walk: 30-in From Wall
Masters 55+:
2 Wall Walks
8 Russian Kettlebell Swings
10/8 Calorie Row
Kettlebell: 44/26lb (20/12kg)
Wall Walk: 20-in From Wall
For Completion:
3 Rounds:
5/5 Banded Chop (High to Low w/ Slow Negative)
:30/:30 Doorway Pec Stretch
(slow, controlled)
:30/:30 Elevated Active Pigeon Pose
