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.


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.