CrossFit – Sun, Nov 13
Warm-up
Weightlifting
Bench Press (5×5 @starting at 60%
Build to a Heavy 5reps)
TC: 15 min
Score: Weight
Scaling Options
Beginner
@ascending weight
Intermediate
As Written
Perform
N/A
Conditioning
Metcon (Time)
Row
8 x 500m
Alternating between
500m @RPE 5
500m @RPE 7
TC: 18 min
Score: 500m Avg.
Scaling Options
Beginner
400m/350m
Intermediate
As Written
Perform
N/A
Extra Accessory
Metcon (Checkmark)
Tall kneeling banded Ws
3 x 8
A. Specific Bench Press Activation
3 rounds
10 cal Assault bike
10 Partner Med ball chest passes
10 Horizontal plate presses
https://youtu.be/yPJO6zQIJfk
B. Specific Rowing Speed ramp up:
3 sets
50m Legs only row (arms straight, hips closed)
50m Legs and hips (arms straight)
100m Full stroke sprint @ ascending
Set 1: Moderate
Set 2: Goal Pace
Set 3: Faster than goal pace
*Try and maintain the stroke rate over all three sets in order to put more emphasis on force per stroke.