Warm-up Drills
I. Row 2:00
II. Coaches Choice
III. Mobility
Impact/Focus: Floor Press
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Floor Press.
Floor Press 5-4-3-2-1
Notes:
Protocol for warm-up sets and reps– increase weight evenly from empty bar/light loads to working loads.
Climb in weight as able, provided learning is facilitated as a priority and the work volume is capable of being executed well and with attention to detail regarding ‘points of performance’.
It is advisable to approach today’s training without any prior expectations, any loads lifted should not be determined utilizing Bench Press capabilities.
Post sets/weights to comments.
“Nasty Girls Redux”
Complete 3 rounds for time of
7 x Bar Muscle-ups
10 x Hang Power Cleans (135/95)
40 x Pistols (20L/20R)(Alternating)
Notes: Today’s workout is a twist on a classic CrossFit benchmark workout. Scaling for muscle-ups will be a 2:1 ratio of Pull-up. Scaling for pistols will be a 1:1 ratio of reverse lunge steps. Get some, freaks!
Post times to comments.
Floor Press: 1×165#.
“Nasty Girls Redux”: 19:23 scaled (14×pull-ups).
Floor Press: 85×1
Nasty Girls Redux: 10:05 (pull-ups/85#/reverse lunge)
“Floor Press”: 130# x 1
“Nasty Girls Redux”: 12:36 (Puss-ups/95#/Reverse Lunges)