CrossFit WOD, December 29, 2019


Sunday

Warm-up
Warm-up
1:00 Foam Roll Upper Back/T-Spine

1 ROUND…
5 Inch Worm + Push-Up
10 Double DB Sumo DL
10 Double DB Bent Over Row

2 ROUNDS…
10 Scap Push-Ups
5 Bootstraps
10 Double DB Swings
10 DB Deficit Push-Ups

After the Warm-Up, have athletes get into groups of 2-3 and grab a barbell to set up on a Bench Press Rack.

1 ROUND EACH with empty bar:
5 Tempo Bench Press (5121) Pausing :01 at the bottom (stay engaged!) and :01 at the top

5 Bench Press- no tempo

Strength
Bench Press (4 x Max Reps)
4 SETS
Max Reps BW Bench Press*

-Rest as Needed b/t Sets-

*If unable to bench press current BW for at least 6-8 reps, perform 5 sets at a weight that 8-10 reps are doable but challenging. Goal is to match reps each set.

Workout
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 10 DBL DB Ground to OH (50/35)|(35/20)
MIN 2 – 20 Box Jumps (24/20)
MIN 3 – 8 DB Renegade Rows*

*1 Rep = 1 Push-Up + Row L + Row R

Score is weight on the DB.

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