Main – CrossFit
1: Run/GHD (No Measure)
400 meter run
Knee hugs
Butt kick holds
2 Rounds
10 GHD Sit-ups
10 Jumping jacks
10 Push-ups
2: Bench Press
Five or Six sets of:
Bench Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
Perform the following reps and percentages:
* Set 1 – 50% of 1-RM x 3 reps
* Set 2 – 75% of 1-RM x 2 reps
* Set 3 – 85% of 1-RM x 1 rep
* Set 4 – 90-95% of 1-RM x 1 rep
* Set 5 – 101-103% of 1-RM x 1 rep
* Set 6 (optional) – Exceed Set 5 weight
3: Metcon (AMRAP – Reps)
CrossFit Open 12.1
Complete as many reps as possible in 7 minutes of: burpees
This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.