CrossFit & Strong WODs Mon Feb 3rd 2020

CrossFit:

Cool Down:

Walk 200m then

Strong:

Monday 2/3 – Upper Body
Part A, B and C repeat each week. Track these metrics for progress

A. Incline Barbell Bench Press
3 sets of 9 reps
*Increase from 3×12 last week

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 12 reps
*Increase from 3×15 last week
**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. Reps 21-18-15-12-9-6-3 For Time and QUALITY
ALL SETS UNBROKEN
For each movement, choose a weight that you can do the 21-rep set unbroken, and then rest as needed to ensure that subsequent sets are all unbroken
-Barbell Push Press
-Bent-over DB Rows (both arms at same time)

E. Accumulate 50 Reps of DB Curls in sets of 10-15 Reps each
***Whenever you break, complete 15-20 Band Pull-Aparts