Monday, July 11th

Monday, July 11th

 

Great job on the Back squat max's last week!

Today is the start of a new 8 week training cycle.

 

Today's WOD:

 

Warm up

 

Strength - Bench Press

(Warm up then 90%x1, 70%x10)

If you don't have a 1 rep max then work up to a heavy single

 

Strength - Bent Over Row

(Warm up then 4 x 10 reps)

 

Keep these light enough to perform strictly and with solid form.

Keep the following notes in mind:

 

1) Set up like a Clean and Deadlift the bar up.

2) Hip hinge until bar is at least below the knee (try to be as horizontal as possible).

3) Maintaining a consistent back angle, pull your elbows up and back and aim to hit your stomach (not your chest) with the barbell.

4) Start with a weight that allows all the reps to be done perfect and without momentum. It should feel too light to start.

 

Benchmark WOD: "Mary"

 

20-Minute AMRAP of:

5 Handstand Push-ups

10 Pistols (5-L / 5-R)

15 Pull-ups

 

Level 1 Option: "L1 Mary"

20-Minute AMRAP of:

7 Standard push ups

10 Ring rows

15 Goblet squats (full depth)

 

*Choose the most challenging options, use scaled options as needed.

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Joe Fraser

Joe Fraser is co-owner and head programmer of Iron Strong Athletics LLC, home of Iron Crossfit North Brunswick. He is a Crossfit Level 1 Trainer, Crossfit Kids Certified and a NASM Certified Personal Trainer.