Monday January 23, 2023

“Crossfit is a way of life. You eat well, you train hard, you push yourself. It teaches you so much about yourself.” -Ben Smith 

Warm Up: 
2 sets:
30 jumping jacks
10 bent-over rows
10 upright rows
8 shoulder presses
8 push presses
– Use an empty barbell.

Specific Warm-Up:
On a 7:00 clock:
3-5 bench presses (building)
– Build to 70-80% of 1-rep-max bench press.

WOD:
For load:
3-3-3-3-3
Bench press
3-3-3-3-3
Shoulder press
3-3-3-3-3
Push press

Intermediate: 
Same as Rx

Beginner:
Same as Rx

HOME WOD: 
Equipment: 
For total reps:
3 sets:
Max-rep unbroken push-ups
– Rest 2:00 between sets.
3 sets:
Max-rep unbroken DB shoulder presses
– Rest 2:00 between sets.
3 sets:
Max-rep unbroken DB push presses
– Rest 2:00 between sets.

Bodyweight: 
For total reps:
3 sets:
Max-rep unbroken push-ups
– Rest 2:00 between sets.
3 sets:
Max-rep unbroken pike push-ups
– Rest 2:00 between sets.
3 sets:
Max-rep unbroken kipping handstand push-ups
– Rest 2:00 between sets.

Movement scaling options:
Bench press: DB bench press, single-arm DB bench press, weighted ring dips
Shoulder press: DB shoulder press, single-arm options
Push press: DB push press, single-arm options

No bench option:
For load:
3-3-3-3-3
Weighted dip
3-3-3-3-3
Shoulder press
3-3-3-3-3
Push press
– Perform dips on the straight bars or a pair of boxes.

Cool down:
1 set:
1:00 child’s pose
1:00 scorpion stretch/arm