• Teaching Notes
As we speak, we’re tackling an higher physique centered day, particularly the higher physique press. We can be beginning issues off with a focused warm-up to permit for athletes to really feel primed and able to hit the heavy Bench Press, whereas additionally working in some particular work to get inverted earlier than we transfer into our conditioning piece which is the CrossFit Major Web site exercise from January twenty ninth. This one is a enjoyable 12:00 minute exercise performed in 3 x 4:00 minute AMRAP sections with the goal of tackling shuttle runs and ranging Handstand Push-Ups. As a result of quantity right here of Handstand Push-Ups, select assist athletes select scaling modifications that enable for satisfactory quantity to develop power and stamina in these positions. Make the most of completely different choices based mostly on the various ranges of athletes in your class, by transferring by pike handstand push-ups (both on field or ground) and even using DB’s as athletes start to tire.
power: Bench press
Full units each 2:30 minutes.
Bench Press 1×4 at 77% 1RM
Bench Press 1×4 at 80% 1RM
Bench Press 1×3 at 82% 1RM
Bench Press 1×3 at 85% 1RM
Bench Press 1×2 at 87% 1RM
metcon: “Major Web site 240129” – Half 1
Full as many rounds as attainable in 4 minutes of:
3 Wall Dealing with Strict Handstand Push-ups
5 Shuttle Runs, 50 ft
metcon: “Major Web site 240129” – Half 2
Full as many rounds as attainable in 4 minutes of:
6 Strict Handstand Push-ups
5 Shuttle Runs, 50 ft
metcon: “Major Web site 240129” – Half 3
Full as many rounds as attainable in 4 minutes of:
9 Handstand Push-ups
5 Shuttle Runs, 50 ft
Equipment:
4 rounds for high quality of:
30 Banded Y-T-Ws
15 Weighted Seated Calf Raises, decide load
Ring Help Maintain, 30 secs
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