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Components

Bench Press

Chest Supported DB Rows

Metcon

Metcon

Settings

Workout

Dec 3rd

- Strength: Build to a heavy set of 6 in 6 sets on medium grip bench press. - Metcon: Mixed modality EMOM - you should have enough rest to transition but expect to be challenged by this one. Scaling needs to be on point and sets shoul dbe done UB.

Warm-up

A:

Oscillatory Foam roll pecs: x 60 seconds per side.
Then,
"Rusin Triset"
10 Over and Back
10 Banded Facepull-aparts
10 Banded Pull-aparts
10 Thoracic Rotations (5 each side)
Then,
Review Metcon Movements:
- Hang Power Cleans
- Pull-ups
- Wall balls

Strength/Skill

B: Bench Press (medium grip: Build to a heavy 6 in 6 sets. Rest 2:)

Bench Press

- Use a medium grip - shoulder-width grip
- Shoot for 80% of 1RM if Known
- Beginners: Only add weight if form permits.

Competitors Extra Credit

C: Chest Supported DB Rows (5 x 10. Rest 60s.)

https://www.youtube.com/watch?v=tKbR3xibeLI

Conditioning

D: Metcon (AMRAP - Reps)

EMOM 12:
Minute 1: 15 Hang Power Cleans (115, 75)
Minute 2: 15 Pull-ups
Minute 3: 15 Wall balls (20, 14)
Minute 4: 15/12 Calorie Row (or 12/9 Calorie Bike)

Rx+:(EMOM 16) (C2B Pull-ups) (30, 20) (Ski Erg if possible)
L3: (95, 65)
L2: (75, 55) (Band Assisted Pull-ups x 10) (14, 10)
L1: (65, 45) (Ring Rows x 15) (10, 8)

Accessory Work

E: Metcon (Weight)

Elbows Out Triceps Extensions: 1/3 x 15. Rest 60s.
- Slight incline bench if possible.
Then,
Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, December 03, 2019

Male Clients

1

Joel
Hartzler

1:00PM CrossFit Group Cla...

1 x 6 @ 245 lbs

1

Kevin
Randel

1:00PM CrossFit Group Cla...

1 x 6 @ 245 lbs

2

Stephen
Dees

1:00PM CrossFit Group Cla...

1 x 6 @ 225 lbs

3

Kevin
Boyette

5:00PM CrossFit Group Cla...

1 x 6 @ 200 lbs

Little help on sixth rep

4

Matt
Hamlet

5:00PM CrossFit Group Cla...

1 x 6 @ 190 lbs

5

Dan
Glauber

6:00 CrossFit Group Clase...

1 x 6 @ 175 lbs

3x185

6

Christian
Bolz

8:45 CrossFit Group Class...

1 x 6 @ 165 lbs

6

Kevin
English

1:00PM CrossFit Group Cla...

1 x 6 @ 165 lbs

6

Scott
Stalls

8:45 CrossFit Group Class...

1 x 6 @ 165 lbs

7

Clark
Wilson

6:00 CrossFit Group Clase...

1 x 6 @ 160 lbs

8

Ty
Graham

6:00PM CrossFit Group Cla...

6 x 6 @ 155 lbs

8

Adam
Zazzali

6:00 CrossFit Group Clase...

1 x 6 @ 155 lbs

8

Dan
English

1:00PM CrossFit Group Cla...

1 x 6 @ 155 lbs

8

Phillip
Jacobs

5:00PM CrossFit Group Cla...

1 x 6 @ 155 lbs

9

Paul
Ragan

6:00PM CrossFit Group Cla...

3 x 6 @ 145 lbs

10

Ty
Graham

6:00 CrossFit Group Clase...

1 x 6 @ 0 lbs

10

Chris
Davis

5:00PM CrossFit Group Cla...

1 x 4 @ 185 lbs

Female Clients

1

Eileen
Rogers

1:00PM CrossFit Group Cla...

1 x 6 @ 135 lbs

2

Jade
Knutson Day

6:00 CrossFit Group Clase...

1 x 6 @ 131 lbs

NTS: Not to failure...

3

Courtney
Steele

1:00PM CrossFit Group Cla...

1 x 6 @ 125 lbs

4

Shelby
Morge

1:00PM CrossFit Group Cla...

1 x 6 @ 110 lbs

65, 75, 85, 95, 105, 110

5

April
Morvil

5:00PM CrossFit Group Cla...

1 x 6 @ 105 lbs

5

Heather
Metzler

8:45 CrossFit Group Class...

1 x 6 @ 105 lbs

failed 115 @5

5

Meg
Gemelli

1:00PM CrossFit Group Cla...

1 x 6 @ 105 lbs

Just 3 @115 👎🏼

6

Andrea
Wilson

5:00PM CrossFit Group Cla...

1 x 6 @ 100 lbs

6

Lauren
Thompson

6:00 CrossFit Group Clase...

1 x 6 @ 100 lbs

7

Private

6:00 CrossFit Group Clase...

1 x 6 @ 95 lbs

7

Eryn
Davis

5:00PM CrossFit Group Cla...

1 x 6 @ 95 lbs

8

Fraleane
Holt

6:00 CrossFit Group Clase...

1 x 6 @ 90 lbs

35, 55, 65, 75, 85, 90

8

Jessica
Wold

8:45 CrossFit Group Class...

1 x 6 @ 90 lbs

9

Beth
Grace

8:45 CrossFit Group Class...

1 x 6 @ 85 lbs

10

Jennifer
Sullivan

8:45 CrossFit Group Class...

1 x 6 @ 82 lbs

10

Monica
Jacobs

8:45 CrossFit Group Class...

1 x 6 @ 82 lbs

11

Brooke
Scacheri

8:45 CrossFit Group Class...

1 x 6 @ 80 lbs

55, 60, 65, 70, 75

11

Jamie
Savage

6:00 CrossFit Group Clase...

1 x 6 @ 80 lbs

12

Katie
Ragan

8:45 CrossFit Group Class...

1 x 6 @ 70 lbs

Last 3 sets at 70.