Warmup:

Grab pair of light/med DBs

200M run

5 Dual DB deadlifts

10 Iron cross

5 push ups on top of DBs

10 Scorpions

5 Dual DB push press

2 Renegade Row per side

2 Devil’s Press

Barbell w/u:S et up bar for bench press.  Perform 2X5 empty bar bench press before adding weight.  Warm up to starting weight

S/S/S:

Bench Press

5,4,3,2,1

Increase weight ea set

Video courtesy of CrossFit HQ. Last time hitting our Bench Press this cycle before we re-test out 5X5.  Today the goal is hitting a heavy single. That doesn’t have to be a 1RM, but if happens, cool!

WOD:

For Time:

400M Run

50 Push Ups

20 Devil’s Press (35/25)

50 Push Ups

10 Renegade Rows (35/25) per arm

400M Run

 

Time Cap: 14 Min

Videos courtesy of CrossFit Federal Hill and CrossFit Hubtown, respectively.  Quick demos for the Devil’s Press and Renegade Rows. Little mini-chipper to finish off the chest, shoulders, and arms from the earlier bench work.

Scaling Options:

Run -> 500M Row

Push ups -> to a bench

DB weight -> 25/15 -> as needed

Cool Down:

Scorpion pose – 1 Min per side

 

Tricep mash on barbell – 1 min per arm

Video courtesy of Albany CrossFit