*Scheduling Note*
Tuesday 12/27 – Friday 12/30:
- 0615 CrossFit
- 0715 Open Gym
- 0900 CrossFit
- 1000 Open Gym
- 1130 CrossFit
- 1430 Open Gym
- 1700 CrossFit
*Barbell will be cancelled this week
All other days will be scheduled normally.
Strength
Bench Press @ 21X1
- x 6-8 x 4 sets
Notes
Today’s strength is bench press. You will complete 4 working sets of 6-8 reps. Every rep will be performed with a :02 negative, :01 pause on the chest, and :01 pause between reps. You will use the same weight for all working sets. The goal is to complete 8 reps at the prescribed tempo for all 4 working sets. If you accomplish that, the following week you will use a slightly heavier weight. Here is an example of how this could look in practice:
Week 1: 100×8, 100×8, 100×7, 100×7
Week 2: 100×8, 100×8, 100×8, 100×7
Week 3: 100×8, 100×8, 100×8, 100×8
Week 4: 105×8, 105×8, 105×7, 105×7
Etc…
Conditioning
3 Rounds for time:
- 25 Kettlebell Swings
- 30m Forward Crawl (7.5m segments)
- 15-20 Calories
15-minute time cap
Notes
Today’s workout is 3 rounds of kettlebell swings, forward crawl, and calories. Your score is the time to complete 3 rounds or the number of rounds and reps completed under the 15-minute time cap.
The kettlebell should be light. Aim to complete the 25 reps in 1-2 sets each round.
The crawl is a contralateral movement. You should keep your back flat and parallel to the ground. This is not a bear crawl where your hips are high.
The calories should take no longer than 1:15 each round. Adjust the target accordingly.