CrossFit – Sun, Nov 13

Warm-up

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.

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