The Port – CrossFit
Warm-up
Warm-up (No Measure)
:20 Bike/ :10 Rest X 3 Rounds
10 Banded Dislocates
10 Band Pull-Aparts
10 Banded High Pulls
10 Banded Strict Pres
:30 Bike/ :10 Rest X 2 Rounds
10 Banded Dislocates
10 Banded Straight Arm Raises
10e Banded External Rotations
10e Banded Internal Rotations
1:00 Bike
Samson Lunges
Spiderman Rotations
Pigeon Stretch
Strength
A1. : Half Kneeling DB Strict Press (3 X 8e )
With the left knee down, press with the right arm. Core engaged and good DB path.
A2: Bent Over Row (3 X 8e )
A3: Banded Pull Aparts (3 X 15 )
*Band resistance isn’t important. The scap squeeze is the priority. Bent over DB flys can be substituted here if you want. But banded pull aparts are a very valuable accessory piece.
WOD
Metcon (Time)
For Time:
40/30 Cal Bike
40 Single DB alt. Step-Ups (50/35)
20 HSPU
40 Pull-Ups
20 HSPU
40 Single DB alt. Step-Ups (24/20)
40/30 Cal Bike
Burn WOD
Metcon (Time)
4 Rounds:
12/10 Cal Bike
12 Single DB alt. Step-Ups
10 DB Bent Over Rows
10 Seated DB Strict Press
Step-Ups done with 1 DB while the rows and presses are done with 2.
Akin and Brendan
