CrossFit – Tue, Aug 11
General Warm-Up
400m Run
–
2 Rounds
10 Up Dog + Down Dog
5 x (Inchworm Push-Up + 4 Deep Lunge Mountain Climbers)
8 Bootstrap Squats w/Deep Squat Thoracic Rotations
Specific Barbell Prep
5 Empty Barbell Bench Press
4 Bench Press @ 50%
3 Bench Press @ 60%
2 Bench Press @ 65-70%
5 Reps @ 70%+ of 1RM Bench Press)
Start at 70% and build to a heavy set of five for the day across the five sets. This is not a true 5RM attempt, but athletes should arrive at the final set having pushed to something that represents a genuine heavy five, not a comfortable one.
Modifications:
Level 1: Every 2:00 x 5 Sets, 5 Bench Press at a moderate, technically consistent load building to a strong but not maximal effort; prioritize full range of motion and a braced midline over adding load
Hotel Gym / Travel: Every 2:00 x 5 Sets, 5 Dual Dumbbell Bench Press or Floor Press, building to a heavy set of five with dumbbells available
3-5 Ring Push-Ups @ 31×3 Tempo (Focusing on Positions / Finding Correct Height for Rings)
:15 Wall Lean March
2 x :15 Wall Lean Sprint / :10 Rest
5 Wall Ball Squats
5 Wall Ball Press
5 Wall Balls
–
1-2 Sets:
7/5 Ring Push-Ups
100m Run
10 Wall Balls at working loads
Use this to confirm ring height, wall ball load, and run pace before “Hit and Run” begins.
For Time
3 Rounds
20/15 Ring Push-Ups
400m Run
25 Wall Balls
Ring Height: 10in off the floor (body parallel)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Score = Time
Goals: 11:00-13:00
Time Cap: 15:00
Stimulus: Upper Body Interference
RPE: 8.5/10
Primary Objective: Maintain big sets on the wall balls, targeting 2 sets or less each round.
Secondary Objective: Consistent run splits across all three rounds, targeting 1:45-2:15 per lap.
Level 2:
3 Rounds
15/12 Ring Push-Ups
400m Run
20 Wall Balls
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Level 1:
3 Rounds
10 Ring Push-Ups or Push-Ups
400m Run
20 Wall Balls
Wall Ball: 14/10lb (6/4kg), 9ft target
Adjust Rings to body at 45 degree angle
Masters 55+:
3 Rounds
15/10 Ring Push-Ups
400m Run
20 Wall Balls
Wall Ball: 14/10lb (6/4kg), 9ft target
Competitor:
3 Rounds
20/15 Feet Elevated Ring Push-Ups
400m Run
30 Wall Balls
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Hotel Gym / Travel:
3 Rounds
25/20 Push-Ups
400m Treadmill Run
30 Air Squats
For Completion:
12:00 AMRAP
:30 Fingertip Curls
:30 Extended Reverse Plank Bridge
For Quality:
3 Sets:
:45 Weighted Tall Plank
50ft (15m) Sled Push
10 Supine Leg Lowering @ 31×1 Tempo
