Workout of the Day
STRENGTH
Pause Bench Press
4×8 Across
Notes
Perform three work sets, ideally at the same weight. Try to make the first set challenging to hit 10 but keep a rep or two in reserve on each rep. Next week we’ll do 4×6 where you can bump the weight up a bit.
Pause for at least 1 count at the chest. The pause will increase your time under tension and eliminate the stretch reflex which makes pressing out of the bottom of the rep more difficult. Expect that you may need to decrease your weights with the pause and use a spotter for your sets.
METCON
AMRAP 12:00 of 2-4-8-10-12….
Strict Toes to Bar
Push Ups
Alternating DB Goblet Hold Reverse Lunges
Notes
Every round add 2 reps in this ascending ladder. Dumbbell weights: 50/35/20#.
This will be pretty taxing on your grip and core. Try to eliminate as much back swing when performing your strict toes to bar.
TTB Scaling:
A. Strict Knees to Elbows
B. Strict Hanging Knee Raise
C. Supine Strict Toes to Bar
D. Supine Leg Lowering
CrossFit Group Class Programming Template (WK2/3)
Welcome Foundations grads Paul, Annie and Seth!
Don’t forget to submit your 24.1 Scores!!
Your 24.1 scores need to be submitted BY YOU to games.crossfit.com by 8pm tonight. If you forgot your judges name, you can put David Osorio, Brett Ferguson or Whitney Hubbard as your judge.
Grant Wheeler says
Welcome to the community Paul, Annie and Seth!!!