Friday, April 6 Gym Open @ 6:15am

 

evie

PREPARATION:

  • Row 1000m
  • 10 reps of Seated Floor Press with barbell
  • 10 Dual DB Rows
  • 50 DUs or 100 Single Unders

STRENGTH:

Bench Press as follows:

  • 3 reps @ 70%; 2 reps @ 80%; 1 rep @ 85%
  • 5 reps @ 70%
  • 3 reps @ 75%; 2 reps @ 80%; 1 rep @ 90%
  • 5 reps @ 75%
  • 3 reps @ 80%; 2 reps @ 90%; 1 rep @ 95%
  • 5 reps @ 80%

then, superset of:

  • 3 sets of 10 Dips
  • 3 sets of 10 Skull Crushers

then, superset of:

  • 3 sets of 10 Close-grip Push Ups
  • 10 DB Rows

Met-Con WOD:

From the Festivus Games

Floater – Toss Me a Rope, I’m Drowning! 

  • With a 3-minute Running Clock…Part 1 – Max meters rowed in 1 minute
    Part 2 – Max double unders (DUs) or single unders (SUs) (Athlete’s choice) with remaining time

    The athlete will first perform the row. The judge will have the rower preset with 1:00 on the display so it counts down to zero for an exact meters rowed measurement. The athlete can choose any damper setting. 

    After completing maximum meters rowed in 1 minute the athlete will perform either double unders or single unders. It’s the athlete’s choice. However, the athlete must declare to the judge which style they are choosing and only that style reps will count toward the score. Also, single unders will be rounded up to the nearest even number and then divided by 2. 
    Example – Athlete does 123 SUs. Round up to 124. Divide by 2. Score=62

 

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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