Warm-up
Spend 2 minutes in Z1
Then, 4 min AMRAP
10 OHS w/PVC
10 push-ups
10 ring rows
10 dislocates
Mobility
Rotational movements to prep for the strength
CF Strength
A1. DB bench press – 4×10
A2. Ring rows – 4×10
Pretty simple here. Grab some DB’s that will challenge you in this rep scheme. Make sure we are holding ourselves accountable to all of the same performance cues that we use when bench pressing with a bar. Just because they are DB’s, doesn’t mean we can get lazy.
– squeeze the glutes and get the lower back off the bench
– plant the feet on the ground and drive through the heels
– pull the shoulder blades down towards your butt
CF WOD
40 burpee box jump overs
400m run or 25/20 cals on a machine
30 burpee box jump overs
200m run or 12/10 cals on a machine
20 burpee box jump overs
100m shuttle run or 8/6 cals on a machine
This is a lot of burpee box jump overs. As I tried to explain last week, they are a conditioning piece, meaning you should treat them like a row or a run. You wouldn’t get on a rower and sprint the first 250m of a 1000m row. It just doesn’t make sense. So take your time out of the gate and try to hold a consistent pace on each one.
