Widespread CrossFit – CrossFit
Upper Body Warm-up (No Measure)
6 Bent Over Rows
6 Push Presses
6 Barbell Curls
25 Overhead Banded Pull Aparts
10 Thoracic Rotations Each Side
Close Grip Floor Press (5 Reps Every 60 Seconds For 5 Rounds)
Week 1 of Speed Close Grip Bench Press. Weight at 55%. All sets should be fast with zero hesitation. No one should be struggling with any of their sets of close grip bench press. Subset each set with 10 banded lat pulldowns.
Jack (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
Hero Workout “Jack” today. This workout is largely about managing volume and breaking sets before you have to. Pacing should be around 75% with the final 2 minutes elevating your pacing to 90%. PP and KBS weight should be light.
Metcon (No Measure)
AMRAP x 6 Minutes
10 Double DB Bent Over Rows
10 Barbell Ab Rollouts
20 Banded Pushdowns
BOR should be with a neutral grip.