Tuesday 11/28

Great Woods CrossFit – CrossFit

Mobility

Twisted Cross x 60 secs/side

Seated Forward Fold x 2 minutes

Warm-up

500 Meter Row

20 Push Ups

20 PVC Good Mornings

20 Kettlebell Side Bends (each side)

250 Meter Row

10 Push Ups

10 PVC Good Mornings

10 Kettlebell Side Bends (each side)

Strength & Accessory

Fitness

Four sets of:

Bench Press x 6-8 reps @ 20X1

Rest 45 seconds

Romanian Deadlift x 6-8 reps @ 3010

Rest 45 seconds

Side Planks x 30-45 seconds each side

Rest 45 seconds

Performance

Bench Press @ 20X1 tempo

Perform the following reps and percentages:

* Set 1 – 3 reps @ 50% of possible 1-RM

* Set 2 – 2 reps @ 75% of possible 1-RM

* Set 3 – 1 reps @ 85% of possible 1-RM

* Set 4 – 1 rep @ 90-95% of possible 1-RM

* Set 5 – Test 1-RM

* Set 6 (optional) – Exceed Set 5 weight

Rest 2-3 minutes between sets above 85% of 1-RM

Bench Press

Metcon

Metcon (4 Rounds for reps)

Against a 3-minute running clock, perform the following:

Row 500/400 Meters, then

Max Calories of Assault Bike in remaining time.

Rest 3 minutes between sets, and complete a total of 4 sets for max calories.

Score is calories achieved, on Assault Bike, each set.