“Bench Press 5-3-1+ & Blue Monday” (01.21.2013)

Warm-up Drills (01.21.2013)
Speed Rope:
3 Rounds of
(1:00 x :30 Rest)
Then…
3 Rounds for Quality of:
10/8/6 x Wall Squats (w/:01 Pause In Bttm)
10/8/6 x Push-ups
2/2/2 x Rope Climb
*Individual Mobility Drills (5-8 Minutes)

Notes: Athletes that are still working on developing their strict/Deadhang Pull-ups and Chin-ups should be substituting in 5/4/3 rep sets of perfectly executed strict scaled movements or those athletes that wish may partner up and complete 3-5 sets of Manually Resisted Negatives. Get some, freaks!

Impact/Focus Training (01.21.2013)
Bench Press 5-3-1+
Work through the following sets of Bench Press using the percentages outlined below. Novice level lifters should multiply their single repetition maximum by .9 and use the resulting number to determining loads. On the last set the ‘+’ means athletes may attempt to exceed the prescribed number of repetitions if possible.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

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“Blue Monday” (01.21.2013)
Complete the following workload as quickly as possible with one of the available options for load. Sets and Reps may be partitioned as necessary.
4500/3000lbs x Front Squat
75 x GHD Abmat/Sit-ups

Spoiler Alert: On minute two execute 25 x Double-unders, on minute four execute 7 x ‘American’ KB Swings (Unbroken:32/24kg), on minute six execute 25 x Double-unders, continue in this pattern across as many even minutes as the athlete exceeds during the WOD. Choose Front Squat loads from the male/female lists below; remember to bear in mind the reps respective to each option according to the requisite 4500/3000lbs that must be moved through a legitimate Front Squat range of motion.
Male: 95lbs/135lbs/165lbs/185lbs/205lbs/225lbs/245lbs/265lbs…
Female: 55lbs/85lbs/100lbs/125lbs/145lbs/170lbs/185lbs…

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Skill Development/Mobility/Recovery (01.21.2013)
Complete for Quality (if time permits)
6-8:00 x Inversion Time

Notes: Any or all of the following are just scratching the surface of the numerous, increasingly difficult skill sets athletes could be working on (Shhhh Shhhh; it’s alright to have some fun once in awhile, not all work has to make you pick out your favorite “war face” for the day).
Inversion Options Starter Ideas:
-Handstand Kick-ups
-Wall Walks
-Freestanding Handstands
-Handstand Walking Drills
-Stink Bugs
-Partner Handstand Push-ups
-Shoulder Touches
-Wheel Barrels, etc.
…

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CrossFit Endurance WOD (01.21.2013)
“9×1:1”
Swim, Bike, Run, or Row (C2)
9 Rounds of:
1 minute on x 1 minute off

Post distances to comments.
Post distances to comments.