Happy Valentines Day everyone! Great work on Tuesday’s partner work out. Those toes to bar and DB Thrusters were rough!
Wednesday’s Training Intent:
– Strength: Benchmark strength piece. Take 8-10 sets to build to a 1RM. Make sure you have a spotter in place. Floor Press is a great variation to build your lockout that transfers to many other movements we perform in CrossFit. It’s likely your Floor Press will be less than your bench press as you can’t use your feet.
– Metcon: Metcon #1 should be fast paced around 80-85%. Today is a good opportunity to work on cycling small sets of C2B Pull-ups while your grip is already fatigued. Metcon #2 is accessory work. Move through these sets with a purpose as the accessory work is just as important as anything else we do.
1a) Floor Press: 1RM. Rest 60s.
– Build to a max in 8-10 sets.
– Beginner: 5 x 5, adding weight if form permits. Rest 90s.
1b) Banded Pulldowns: 4 x 10. Rest 60s.
2/1 Rope Climb
5 C2B Pull-ups
15 S2OH (135, 95)
Single Arm Farmer Carry x 50 ft ea. AHAP
15 Banded Pushdowns
10 Barbell Rows (135, 95)
L3: (1 Rope Climb) (Regular Pull-ups) (115, 75)
L2: (2 Wall Climbs) (Band Assisted Pull-ups) (95, 65)
L1: (2 Half Wall Climbs) (10 Ring Rows) (75, 55)
1a) Trap 3 Raises: 3 x 12-15 ea. Rest 30s.
1b) Reverse Barbell Curls: 3 x 10-12. Rest 30s.
“Time – the one asset none of us are ever going to get more of.”– Gary Vaynerchuk