CrossFit MSD – CrossFit
W/UP: Warm-up (No Measure)
One time through in no particular order:
30m near crawl
20/15 cal airbike
2min skipping/DU practice
10 ring rows + 10 push ups (QUALITY reps)
then a few min on the DB work before we start
A: Bench Press (3-3-3-3-3 @ 31×1)
* Go every 2:30
This will be harder than last week. It is 1 less rep but the tempo is savage. Building up those strong lowers and pressing with a pause.
One cue to focus on today is actively pulling the bar down rather than just allowing it to drop down.
Keep tension, then press strong.
B1: single arm DB/KB row (3-4 sets: 6-8 SA DB Row/ ES @11X1 )
-Rest :30sec between movements then 1:00 between sets-
Total sets based on what your body can handle. No hero points for doing more work if you are so wrecked you are done for the week.
B2: SA Half Kneeling Strict Press (3-4 sets: 6-8 reps/ES @ 11X1)
For this one, keep your front leg and back leg in a 90 degree angle. Keep your core tight and non working arm out for balance.