• Teaching Notes
For at this time’s session, we’re beginning issues off in a really related vogue to how we tackled yesterday and are working our means right into a power piece geared toward creating our absolute power in addition to muscular endurance within the Bench Press. We are going to once more run this on a 6:00 minute clock with the aim of finishing every set with time to spare on the 6:00 minutes, then utilizing the total 6:00 minutes on the ultimate spherical as we full our third set of waves for the Bench Press. This permits us extra time to relaxation as the burden will get progressively heavier wave to wave. We are going to then transfer into previous vogue traditional CrossFit triplet of Handstand Push-Ups, Deadlifts, and Step-Down Field Jumps. The model and focus right here is just like that of many open exercises prior to now and is finished on the similar weight on the barbell in addition to the identical peak on the field. At the moment once more is extra centered on the power piece than on the precise talent growth of the Handstand Push-Up, so the important thing speaking factors might be about scaling modifications extra in order that educating hand place or key factors on kipping dynamics. This needs to be a comparatively simple piece to transition to from the Bench Press into the exercise. All we have to do is convey out the barbell, warm-up to the working weight and discover right scales for Handstand Push-Ups and Field Jumps.
power: Bench press 5-3-1
Each 6mins, full:
Set 1: 75-77-80% 1RM
Set 2: 77-80-82% 1RM
Set 3: 80-82-85% 1RM
metcon: “Keystone”
As many reps as attainable in 9 minutes of:
3 Handstand Push-ups
3 Deadlifts, 225/155 lbs
3 Field Jumps, 24/20 in
6 Handstand Push-ups
6 Deadlifts, 225/155 lbs
6 Field Jumps, 24/20 in
9 Handstand Push-ups
9 Deadlifts, 225/155 lbs
9 Field Jumps, 24/20 in …
Proceed including 3 reps every spherical to every motion till time expires.
Equipment:
Each 1 min for 15 minutes, alternating between:
Weighted Sorenson Maintain, choose load, 35 secs
Aspect Plank Maintain, L 25 secs/R 25 secs
15 V-ups
Max rep Weighted Hanging Knee Raises, choose load
Relaxation 1 min
