Workout of the Day
Wide Grip Bench Press
E3MOM x 5 sets
Place your hands about 1-1.5x hand width wider than you typically hold the bar and work up to a heavy but sub maximal single. Compare to week 1’s numbers.
Box Jump Overs
Focus on control and full ROM on the Ring Push-Ups. If you clear the 21 round go back to the 18 round and start to work back down.
Push-Ups: Ring Push-Ups / Standard Push-Ups / Elevated Push-Ups
CrossFit Group Class Programming Template (WK4/8)
Welcome two new CFSBKers that recently graduated Foundations, Roxanne and Karol
From the Archives: The Ring Push-Up
Here is a video from 2011 with Kelly Starrett and Carl Paoli discussing some of the finer points of the Ring Push-Up. Note that in a mature RPU, the arms externally rotate at lockout. If you do Ring Push-Ups in today’s workout, the goal should not be how quickly you can get through them, rather how well you can move. A well controlled strict push-up (of any kind) yields much greater return than a sloppy one done at higher volume.