General Warm Up (5-12)
3 rounds:
:30 Banded Pull Aparts
:30 Banded Bradford Press
:30 Banded High Pulls
:30 Plank Plate Step Ups
Specific Warm Up (12-27)
DB Push Press:
5 DB Press (each arm)
5 DB Pausing Push Press (:01 pause in dip, each arm)
5 Dual DB Push Press
C2B:
10 Scap Pullups
10 Kips
5 Big Kips (2″ hitch, become weightless)
3x Kip, Kip, Pullup (Hold pullup at top for 1-2 seconds)
5 Kipping Pullup (work on linking)
5 Chest to Bar Pullups (work on linking or getting full range of movement)
RXConditioning (27-40)
100 DB push press (50/35lb.)
Every minute on the minute including 0:00, 10 chest to bar pull ups
Goal: Sub 10:00
Cap: 13:00
Intermediate : 35/20lb. , banded or 7 chest to bar pull up
Baseline: 75 total reps, 15/10lb. , 5 jumping pull up
(43-55)
4 sets:
1:00 Max Supine Ring Row
1:00 Max Ring Pushup
*Rest 1:00 between sets
**Make these as hard as possible. Feet on boxes for ring rows and pushups as needed, flatter = harder.
(55-60)
2 sets:
10 Banded Pass Through
:20 Table Stretch
(0-5)
Today we pump it up. If you ever went to the globo gym prior to your CrossFit days to chase the “pump” or you still enjoy a good pressing and pulling session to feel the upper body swell with blood and build upper body confidence, then today is for you. Just kidding, today may not be for you, because along with the pump you will also experience a high level of discomfort from the building of lactate in the chest, triceps and shoulders as well as the lats and biceps coupled with a very high heart rate.
Either way, today fitness goes up. Consider scaling to a load that you know you can do 15+ unbroken push press. This may even open the door for a few to explore heavier DB’s if available.