8.3.2021
Warm-up
3:00-13:00]
400m Run
+
9:00 EMOM
min 1: 30sec Single Unders
min 2: 5 Inchworm Push-Ups + Plank Hold in remaining time
min 3: 10 Dual DB Curl + Arnold Press
Weightlifting
[17:00-27:00]
Close Grip Bench Press (Find tough set of 5 reps in 10:00)
Close Grip Bench Press (@2011; 7-10 reps Every 2:30 x 4 sets)
Specific Prep
[27:00-32:00]
3-5 Practice reps Devil’s Clean and Press (option to start with lighter DBs and move to workout weight)
30s jump rope (DU or SU)
+
Get weight for Close Grip Bench Press weight jumps for each round
Metcon
[32:00-52:00]
Alwayz into Somethin' (Time)
For Time:
15 Bench Press 115/75#
60 Double Unders
15 Devils Clean and Press 35/25#
R: 2:00
12 Bench Press 135/95#
45 Double Unders
12 Devils Clean and Press 35/25#
R: 2:00
9 Bench Press 155/105#
30 Double Unders
9 Devils Clean and Press 35/25#
Open/RX+:
CGBP: 135/95 -155/105 – 185/125
DUs: 75-60-45
Devils Clean and Press: 50/35#
• CC: GRIND
• Time Domain: 4:00/Rest 2:00/3:30/Rest 2:00/3:00 = 12:00-20:00
• Time Cap: 20:00
• For CGBP: Choose weights you can complete each round in 1-2 sets max
• DB Devil’s Clean & Press should be a moderate weight that is grindy, but you can stay moving thoughout
• The Double Unders are put in between these movements to create a little cardio component while still challenging shoulder fatigue and burn here today.
Alwayz Into Somethin' (Time)
For Time:
15 Bench Press 75/55#
100 Single Unders
15 Devils Clean and Press 20/10#
R: 2:00
12 Bench Press 95/65#
75 Single Unders
12 Devils Clean and Press 20/10#
R: 2:00
9 Bench Press 115/75#
50 Single Unders
9 Devils Clean and Press 20/10#
Cool Down/Stretch
90/90 Pec Stretch x 1min/side
Down Dog hold with calf gas pedaling x 1min
Up dog x 1min
Down Dog hold with calf gas pedaling x 1min
Lacrosse Ball Pec Smash out x 30sec/side
