Wednesday, Aug. 9
Strength:
Every 1 min for 12 mins, alternating between:
10 Kettlebell Hollow Body Floor Press, pick load
10 Seated Banded Rows
10 GHD Russian Twists, pick load
Athlete Instructions
Kettlebell Hollow Body Floor Press- dual kettlebell
Seated Banded Rows- 30X1 tempo
Notes
Today, we are getting after a little circuit here of functional bodybuilding movements with the goal of feeling good and looking even better. The hollow body floor press packs a powerful combo, that combined with the other two movements will help to tighten up the shoulders and core as a great strength piece to start the day. If you don’t have enough GHDs we can move to traditional weighted Russian twists with the goal of moving slow and controlled throughout.
For time: 100 Burpee Pull-ups
Athlete Instructions
Time domain: 8-13 mins
Time cap: 18 mins
Competitor
Wear a 20/14 lb
Level 2
Go to a bar just out of reach.
Notes
This is a classic benchmark workout and with that the standard for the burpee pull-up was 6 inches above reach. We understand that isn’t available for all gyms, so use the Open standard of just above reach height in order to tackle this workout appropriately.
Primary Objective: Complete 8+ Burpee Pull-ups per minute
Secondary Objective: Choose a bar that is higher than 6 inches above reach.
Stimulus: CrossFit Benchmark Test / Muscular Endurance + Stamina
RPE: 8/10