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


Bench Press


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!


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

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