Pic courtesy of TeamUSA.org. Congrats to all of Team USA. You guys represented our country well and brought home a ton of gold! Training for Paris 2024 starts now!
10 Spider-Man Lunge w/twist
30 sec ring hold (top of dip)
10 Twisting push ups
Barbell warmup: With an empty bar and in Clean Grip, perform 3 reps of: Dip/Shrug, dip/shrug/hi pull, hang muscle clean, hang power clean, power clean from mid-shin. Then, move bar to bench and do 2X5 empty Barbell Close grip Bench.
Close Grip Bench Press
Increase weight ea set
Compare to 16Jun2021
Video courtesy of Juggernaut Training systems. Re-test Week!!! Let’s kick it off with a bang! Over the last 9 weeks we have put a lot of good work into Close Grip Bench, so let’s see how much heavier we can go per set compared to 16June. Keep the form good and power that weight up!
Power Cleans (135/95)
Video courtesy of CrossFit HQ. This WOD was originally posted by Jason Khalipa on NCFit as one of their daily WODs. This one is based on the Classic “girl” WOD, “Elizabeth”, but takes it up a notch. Keep elbows from flaring out in the ring dips.
Bar weight -> 115/80 -> 95/65 -> As needed
Ring Dips -> Stationary Dips -> Box Dips -> Hand Release Push ups
Triceps Barbell Smash x 1 Min per side
Video courtesy of SSPT.