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CrossFit — October 10, 2019

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10.10.19

Warm-up
WARM UP

15 KB Deadlifts (light)
10 Scap Push Ups
10 Scap Pull Ups
:30 Forearm Plank Hold
15 KB Russian Swings
5 Inchworm + Push Ups
10 Ring Rows
:30 Hollow Hold
15 KB American Swings
5 Perfect Push Ups
10 Beat Swings
10 Russian Twists (no weight)
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Metcon (Weight)
Upper Body Strength
4 Supersets
16-20 Reps Alternating DB Bench Presses (8-10 each arm)
5 Pause DB Bent Over Rows

*Sets performed every 3:00
*Alternate which arm presses with every rep
*Row DBs together with a :03 pause at the top
*Athletes competing in the Open tomorrow, keep the weight light and focus on quality of movement
Metcon (Time)
4 Rounds for Time (20:00 Cap)
20 Ball Slams 20/15
40 Russian Twists 20/15 (each tap counts)
20 Ball Slams 20/15
20 Chest to Bar Pull Ups

*Rx+ Heavier Ball, 9-7-5-3 Bar Muscle Ups
*Stimulus: Choose a Ball weight were you can push to do the reps unbroken. Modify Chest to Bar to either Chin Over Bar Pull Ups or Ring Rows based on what movement you can complete all 20 reps under 2:00 in the first round and under 3:00 when fatigued.
*Athletes competing in the Open tomorrow should consider dropping the number of pull ups and focusing on practicing quality reps of their prescribed movement.
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Warm-up
COOL DOWN

Door Frame Chest Stretch
Foam Roll Back and Lats