CrossFit 201 – CrossFit
Warm-up
Peck lax ball mash
Lat lax ball mash
2 Rounds
10 Arm Haulers
10 Tempo Pushups (22X1)
200 Meter Row
Metcon (Weight)
25 minutes running clock…
5 Bench Press (Heavy as possible)
immediately into;
300 meters Row (Hard as possible)
Rest 90 seconds
*After 3 Rounds start doing 3 reps
*After 5 Rounds start doing 1 rep (95%+ attempts)
*Get as many rounds as you can. Should get between 6-8 rounds
Score is heaviest bench. ALSO, put your slowest row in the comments. Try and stay within 5 seconds of all rows if you can.
Then:
Metcon (No Measure)
Spend the next 10-15min. do this little bodybuilding circuit:
3 Working Sets:
Max Rep DB Incline Bench Press
immediately into;
8-10 DB Bent Over Rows
Rest 90 sec. Between Sets
*(2-3 sec. eccentrics on all reps)
For the incline, use a stack of 45lb plates. Perfect angle is about 30 degrees. Looking for about 10-15 reps on the DB bench press so pick something appropriate. 50/25s are prob good for most and 70/45s for your strong peeps. On the rows go as heavy as possible
Cool Down
Accessory Work
Metcon (No Measure)
That’s a lot of time but if you’re still looking for a little more today then grab a buddy and do some weighted planks.
4 x 1:00 (each)
Rest while your partner planks