CrossFit – Mon, Nov 7

Announcements

Veterans Day Schedule Changes:

Nov 11th & Nov 12th – ONE WOD EACH DAY ONLY at 9:30am & Open Gym until 1PM

Westshore CrossFit – CrossFit

Warm-up

On 6 Min Clock:

3 sets:

50 jumping jacks

15 PVC banded face pulls

10 hand-release push-ups

Workout Prep

10 bench presses (add 10-90 lbs)

5 bench presses (add 5-90 lbs)

3 bench presses (add slightly more weight)

1 bench press (add slightly more weight)

1 bench press (add slightly more weight)

-The next set should be the athletes starting weight.

Weightlifting

Bench Press (Every 2:00 for 3 sets:
1 bench press
)

Sets of 1 should be performed around 85%-100% of 1-rep max.

Bench Press (Every 2:00 for 3 sets:
3 bench presses)

Sets of 3 should be performed around 80%-90% of 1-rep max.

Bench Press (Every 2:00 for 3 sets:
5 bench presses)

Sets of 5 should be performed around 75%-85%  1-rep max.

Post WOD Strength

Bent Over Row (On an 8:00 clock:
8 barbell bent over rows
)

– Build to a heavy set.

Cool Down

Stretch (Checkmark)

1 set:

1:00 lacrosse ball mash on deltoid/side

1:00 lacrosse ball mash on pec/side