Warmup:
:30 Echo Bike
Banded 7s*, then
High Knees 30’ and back
Butt kickers 30’ and back
Side Shuffle 30’ and back
5 Empty Bar Strict Press
A-Skip 30′ and back**
B-Skip 30′ and back**
5 Empty Bar Bench Press
:30 Echo Bike
Video courtesy of Mayhem Athlete.
For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck tricep extension, banded pass thrus (palms down).
Video courtesy of Runify.
S/S/S:
Grab a stop watch.
On a running stop watch…
0:00 – 5:00 run at a 5-6/10 RPE
Change direction (head back to the gym)
5:00-10:00 run at a 7/10 RPE
Goal – get back to the gym before the 10 Min mark
For a good breakdown of RPE (Rate of Perceived Exertion), click here.
What we are looking for here is the first 5 minutes, you will be at a jogging pace that you can carry on a conversation with someone. Once your stopwatch hits 5, turn around and head back to the gym. Your goal, go fast enough to get there before the stop watch hits 10 min.
WOD:
For Time:
100* Bench Press (95/65)
*Every time you have to rack the barbell, complete
12/9 Cal Echo Bike
Time Cap: 20 Min
Video courtesy of CrossFit HQ.
So, even if you feel you could maybe get in the 40-50 range on one set of this WOD, please don’t. Going all out right out of the gate will leave you very smoked the second you come off the Echo Bike. Rather, aim for a manageable chunk of 15-20 reps, then on the last couple of cals on the bike, slow your pace to allow the arms/chest/shoulders a quick break before knocking that same rep range out again. Stick with this strategy and the change of fatigue slowing you WAY down lessens.
Scaling Options:
Bar weight -> 75/55 -> as needed (ELITE: 115/80)
Echo Bike -> 9/6 Cals (should be completed in roughly 45 sec each time) (ELITE: 15/12 Cals)
Joint Strike CrossFit 