Sunday, October 21st, 2018 / CFMSD Workout of the Day

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

One time through in no particular order:

500m row

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.