WOD
 | Mon, Sep 14 |  |
 Coach JToday we have an opportunity to get two PR's. First is a hard 1-mile run effort to set your benchmark. Then we'll follow up with 10 minutes to find a heavy 5-rep bench press. |
| CrossFit 2020914 | 1 Mile Run | 5 Rep Max Bench Bench Press | 3 Rep Max Bench Press | Upperbody Strength 20260914 |
CrossFit 2020914(Time) WARM-UP: 200m walk 200m run, slow 2 x :20 figure-4 hold/leg 10 foot pulls/leg 10 running pulls in place/leg 10 changes in support 25-ft hops forward 200m run, faster Rest 1:00 200m run, 1-mile pace WOD MOVEMENT REVIEW & WARM-UP: 5 sets: 5 bench presses – Rest 1:00-1:30 between sets, alternating sets with partner(s) – Add load each round to starting weight WOD: From 0:00-10:00: 1600m run for time 10:00-20:00: Build to a 5-rep-max bench press MODIFICATIONS: -Run, modify distance, or run 4:00 out and back STIMULUS NOTES: Score is time + load Push the pace on the mile run Take around 5 sets to build to a 5-rep-max bench press Rest 2:00 between bench press sets STRETCHING: 1:00 banded shoulder stretch/arm 1:00 couch stretch/leg
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Cardio
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