Workout of the Day
STRENGTH
Bench Press
3×5-8 reps
Notes
After 4-5 warm-ups build to a heavy 5-8 over 3 work sets. Leave 0-2 reps in reserve.
METCON
For Time:
30/24 Calorie Row
15 Burpees
30 Wall Ball Shots
15 Burpees
30/24 Calorie Row
Notes
The Row should be around or under 2:00. If you’re going over 2:30 on the row scale to 24 cals. This workout will take most people around 6-9 minutes
CrossFit Group Class Programming Template (WK3/8)
Madison having too much fun as a fitness hot dog
Creating upper back tension in the Bench Press
Proper upper back and lat engagement helps create a stable shelf for the shoulder to produce force during the bench press. We’ll review the position in class today but this 3:00 video does a good job explaining the concepts.