Tuesday, July 21 Gym Open @ 5:20pm

“Last year I didn’t go into it thinking I could hit the podium. This year I know I can.” —Michele Letendre

The CrossFit Games's photo.
We all support this wonderful Canadian sensation!!

PREPARATION:

  • 10 Shoulder Dislocates
  • Chest Openers
  • Hang from Pull Up Bar for 1 minute
  • 50 Double Unders (or practice)

STRENGTH:

The following workout is designed to place your pecs under constant tension. Contract the pecs, feel the tension and squeeze at the top. Don’t just go through the motions. The weights need to be light.

Bench Press Action:

Part A – Heavy Work:

  • 3 sets of 5 reps with band resistance (rest only 10 seconds)
  • 3 sets of 5 reps regular
  • max set of reps with Sling Shot

REST 3 minutes

PART B: Complex 1 – Press Medley

https://youtu.be/y-k9CiKr6c4?t=76

  • 3 sets of 6 reps of Incline DB Press , reverse grip
  • 3 sets of Max reps Incline DB Press, regular grip
  • Max reps Push Ups with elevated feet
  • 3 sets of Max reps DB Press, reverse grip
  • 3 sets of Max reps DB Press, regular grip
  • Max reps of Push Ups, regular

REST 3 minutes

PART C: Complex 2 – KB Flyes and Presses

https://youtu.be/J8-9344jWso

  • 3 sets of 6 reps of Flyes, Low
  • 3 sets of 6 reps of Flyes, Regular
  • 3 sets of 6 reps of Presses

REST 3 minutes

PART C: Squeeze Flye Press Combo

  • 1 set of 6 reps of Squeeze Press
  • 1 set of 6 reps of DB Flye, Regular
  • 1 set of 6 reps of DB Flye, High

https://youtu.be/QA_hB8rfguU

PART D: Dip/Push Up Finisher

  • 50 reps of Dips/Push Ups in as few sets as possible

Met-Con WOD:

Complete the following Strongman Chipper in any order. Time is of no concern:)

  • 20 Keg Ground to Overhead
  • 20 Log Press 
  • 20 Tire Flips and Sledgehammer Strikes
  • Yoke Carry for 100m 
  • 20 Atlas Stone to Shoulder
  • Heavy Prowler Push for 100m
  • Heavy Sled Pull for 50m
  • Sandbag Zercher Carry for 100m
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About crossfitcphs

PE Teacher at Carleton Place High School
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