Monday 180910

I. General Warm-up


4 Yoga Push-ups

6 Thoracic rotations/side

8 Kang Squats


II. Strength

Front Squat

1x5 @70%

1x5 @75%

1x5 @80%

rest ~2 minutes between sets


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





Front squat strength work to get prepped for our next Benchmark workout. 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.


IV. Accessory, Recovery, and Community

Mash pecs and lats


V. Supplemental Work


4 sets not for time

A1. 8-10 Alternating Double KB Front Rack Drop Lunge/leg (stand on plate or raiser)

Rest 1:00

A2. 8-10 Seated Double DB Arnold Press

Rest 1:00

Crossfit Enhance