Bench Press 10, 7, 5, 3 Repetitions (Tempo Training)
Rest as needed then,
Perform Three Rounds:
As Many Repetitions As Possible in 90 Seconds of Wall Ball (20lb. / 14lb.)
Rest 10 Seconds
As Many Repetitions As Possible in 90 Seconds of Pull-up
Rest up to 3:00 and repeat for a total of 3 rounds.
Note: On the Bench Press, we will be utilizing “Tempo Training” methodology. On the Bench, from the start position off the rack, descend to the bottom position on a 3 second count. Hold the bottom position for 1 second (keeping tension – the barbell does NOT “rest” on the chest), and then as rapidly as possible, explode to the top position. At the top position, take one full breath, and repeat for the required number of repetitions. For the metabolic conditioning, Athletes can either begin at the Wall Ball or Pull-up station.
Nate Jackson – 225lb. Hang Squat Clean at the Affiliate Cup
CAMP (8:00 AM – 9:00 AM at HQ)
Our CAMP Workout will be our HQ programming today.
Women’s CrossFit (9:00 AM – 10:00 AM at Headquarters)
CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)
Warrior Circuit #1
Perform 1:00 At Each Station. No Rest Between Stations.
Assault Bike (50 – 80 RPM)
Rope Climb (Or Pull-up)
Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. Every repetition counts as a point. There is no rest between stations. After 5 minutes of work, rest 1:00, and repeat for a total of 3 rounds.
CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)
CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)
Brazilian Jiu Jitsu (7:00 PM – 8:30 PM at Krav Maga)