WOD – Friday 12/30

Remember, only one class tomorrow at 8:30am and then we are closed the 1st all day. January 2nd we will re-open with a limited schedule; a 9am, noon and 4:15. Plan accordingly.

Spend 2 minutes in Z1
Then, 3 rounds
10 banded pull-aparts
10 push-ups
:20 HS hold (nose and toes)

Bench press prep – lax ball and rotational drills for the shoulder

A1. Bench press – 5×3; AHAP
A2. Ring rows – 5×10
Push/pull. The bench press is often thought as one of the least functional movements. Thinking about the mechanics, the strength and technique trained doesn’t truly transfer to everyday activity. However, because of all the pulling we do in CrossFit, pull-ups, cleans, snatches, it is very important to build the opposing muscle to the pull. Keeping the shoulder healthy is imperative and making sure it is strong in its entirety. This is why the bench is incorporated. Also, the push-up is a very functional movement AND it makes your burpees better. Therefore it makes the bench press one of the best movements there is. So wear your tank top and come get your pec on.

CFP benchmark #2
3 rounds
21 deadlifts (225/155#)(185/135#)
15 box jumps (24/20”)
9 HSPU’s
Benchmark WOD. Scale accordingly and make sure all scales get into Wodify. Please make sure you go through the handstand push-up progressions with the class, so you can pick the best option for you.
HSPU scaling options;
1. Regular push-ups
2. Push-ups with feet on box
3. Piked push-up with feet on box
4. HSPU with 2 or 3 abmats
5. Rx HSPU

Cool Down
Spend some time on the hamstrings; foam roller or banded

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