Wednesday, January 8, 2014

Pump it up

A.) Bench Press - (3RM)

- Progressively RAMP up to a 3RM Bench Press

- You should reach your top set in 6-8 sets.

135 x 5, 155 x 5, 175 x 3, 195 x 3, 215 x 3, 235 x 3, 245 x 3, 255 x 3 (3RM)

- No slow or grinding reps.

B.) Accessory Work: 2 sets of MAX reps of,

DB Floor Press (Neutral Grip) 

- Rest 3 minutes between sets
- Choose a weight you can get 15+ reps with, and go for max reps each set.

C.)  Strength (Superset): 3 Sets of, 
           (1 minute rest after each superset)

Barbell Row x 8
Band Pull Aparts x 12

D.) MetCon: EMOM x 10 Minutes

Top of the minute: 10 Dips (Sub any pushing variation)
Every :30 mark: 5 Strict Pull-ups

*Reminder: Reebok CrossFit ONE ROAD TRIP! The invitation is extended to all of our friends and members of local Boxes. Space is limited to 33 persons. If the interest is greater we have the ability to extend it to 53 participants. Registration is first come first serve.

Cost per person $85.00 (cash only)

Please see Chad or Mike to complete the registration form and submit payment.

Payment and registration is due no later than January 31, 2014.*

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