A1: DB or Plate Pull-Over
A2: Barbell Floor Press (3-3-1-2 Tempo)
Perform 3 total sets of increasing in intensity each set. The first set should feel like 75% effort, the 2nd 85% and the final 95%. Use a spotter for your Barbell Floor Presses.
6 Strict Chin-Ups
12 Goblet Lunges
18 Kettlebell Swings
Choose challenging loads for this workout and move at a steady sub max pace. The weight on the goblet lunges and swings should slow you down. Scale Chin-Ups to 3 or 4 reps as needed, or consider doing a combination of 3 strict and 3 banded to get more volume in. Otherwise use a band for 3 strict or perform self assisted chin-ups using a barbell set at the same height you squat at.
CrossFit Group Class Programming Template (WK5/6)
Jim Gentry doing some work on Charlie during this year’s art show
2018: The Ultimate Test — Official Documentary Trailer (The long awaited 2018 CrossFit Games documentary finally sees the light of day)