Monday 180507

I. General Warm-up

3-way hip prep:

10-15 Active raises each direction/side

Standing Flexion

Standing Extension

Laying Abduction



5 Yoga Push-ups

10-8 Front Squats (gradually increasing weight- start each set with a power clean or squat clean)


II. Transition

If needed finish building FS to working weight, take Push-up warm-up reps.


III. Workout Of The Day

***Benchmark Series Workout***




8 RFT:

5 Front Squats @185/125

26 Ring Push-ups


Scale 1


8 RFT:

5 Front Squats @155/105

26 HR Push-ups


Scale 2


8 RFT:

5 Front Squats @95/65

26 Scaled HR Push-ups





Gator is our next Benchmark Series workout, and it is a challenging one! Short rep range, heavy squats with high rep range push-ups encourage athletes to really push the pace. However, the cumulative effect that these two movements will have on the shoulders, breathing, and midline across 8 rounds will be surprising, so be ready for it. Front Squats should be performed at a pretty challenging weight, but try to hold on for all 5—this may mean to even take a slightly longer rest after Push-up sets than you think you need; it’ll be worth it to prevent additional cleans. Be smart about pacing on the high rep push-ups, and never let yourself go to failure.

U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.

IV. Accessory, Recovery, and Community

Use a KB to mash the deep hip flexor (in abdomen, above the hip bone) 2:00-3:00 then front side of the shoulder 2:00-3:00


V. Supplemental Work

Bench Press

Warm-up Sets:

10-8-6-5 gradually building

Working Sets:

5x5 @85%

*rest 2-3 minutes between

Crossfit Enhance