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CrossFit McComb – CrossFit

Warm-up (No Measure)

30 mountain climbers + 30 shoulder taps + 10 single arm side plank rotations + 10 inchworms with a pushup + 10 pushups on parallettes or boxes

Then: 10 band pull aparts with palms up + 10 pull aparts with palms down + 10 diagonal pull aparts in each direction

Start warming up the tempo on the bench press with some lighter loads.
https://www.crossfitinvictus.com/wod/november-26-2018-performance/

Bench Press ( 3 reps @ 21X1)

Every 2 minutes, for 10 minutes (5 sets) of:

Bench Press x 3 reps @ 21X1 (down 2 counts, rest 1 count on chest, explode up, rest 1 count at the top)

Rest 45-60 seconds

Take 5-10 minutes to build to 75% of your 1-RM, and perform all 5 sets at 75% of your 1-RM. Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible.

Make sure you are focusing here on the eccentric portion. Utilize the tempo. Think about bending the bar in half on the way down, pause at the chest, and then big explosive drive to the top of the rep.

Desire (AMRAP – Reps)

For max reps:

5 Minutes of Burpee Box Jump-Overs (24″/20″)
This is a simple test of willpower and mental toughness. Can you simply get your body on the ground, back up, on the box/over, and down again without stopping for 5 minutes….that’s your goal. Just don’t stop. Compare you results to August!

You can jump on the box however you want; laterally will be the fastest if you can handle that.

50-60 would be a good number to shoot for

Metcon (No Measure)

Every 2 minutes, for 12 minutes (3 sets) of:

Station 1 – Supine Ring Rows x 8-10 reps @ 2111

Station 2 – Reverse Snow Angels x 12 reps @ 3030

Station 3 – Hollow Hold x 45-60 seconds

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