CrossFit & Strong WODs Fri Jan 10th 2020

CrossFit:

Cool Down:

Stretch :30sec-1min each

Strong:

Friday 1/10 – Upper Body
Part A, B and C repeat each week. Track these metrics for progress

A. Incline Barbell Bench Press
3 sets of 15 reps

B. Strict Pull-ups x 3 sets
Descending rep scheme (increasing difficulty) week to week, where the athlete will complete the FIRST WEEK at approx 75% of “max reps unbroken” using a controlled tempo of movement (no sloppy reps; no kicking of the legs for assistance; no dangling at the bottom).

If “Max unbroken” is less than 5 reps, please scale by using “Rack Pullups”
https://www.youtube.com/watch?v=SPIN3fRZ_qQ

Two Examples:
First is assuming 10-rep max, and second is assuming 5-rep max
(both assume controlled tempo throughout with no sloppy or cheat reps)

Week 1 = 8 reps / 4 reps
Week 2 = 6 reps / 3 reps (with SMALL added weight on both examples),
Week 3 = 4 reps / 2 reps (with slightly more added weight on both examples)
Week 4 = 2 reps / 1 rep (heavy)
Week 5 = DELOAD OR start back over with slightly more reps or load than prior 4-weeks

C. Dips or Narrow-Grip (weighted) Push-ups
3 sets of 15 reps
**Choose either Dips or Narrow-Grip Push-ups as the primary Tricep Movement for this cycle. Given that week one utilizes such high reps, you should only choose Dips if you are very strong with that movement, or if you intend to use assistance during the higher rep weeks.
SEE VIDEO OF ADVANCED PUSH-UP VARIATION

D. 2 Rounds – Each round is a SPRINT
16 Reps Barbell Hang Muscle Snatch
https://www.youtube.com/watch?v=HKrYRqTPn8A
8 Burpees over bar
16 Supinated Pendlay Rows (same bar as Snatch)
https://www.youtube.com/watch?v=tAXeRgNL21A
8 Burpees over bar
Rest till 5:00 mark

E. 2 Rounds of “Shoulder Health” Sequence
Powell Raise x 8-10 Reps (per arm)
https://www.youtube.com/watch?v=PCuECDxWCFU
Rest 1-2 min
Banded Face Pulls x 15-20 Reps
Rest 1-2 min