Start by taking 5% off 1RM bench press, then add 5# and chains
Bench press
75% x5 reps
85% x3 reps
95% x1 reps +
Followed by:
Complete as many rounds as possible in 12:00 of:
Row 250m
12 Deficit push-ups
15 Lateral jumps, 30″(24″)
Use 45# plates on each side for men’s push-ups and 35# plates for the ladies.
Post loads and rounds to comments or BTWB.
The movements we choose in CrossFit are Compound Yet Irreducible
Functional movements are multi-joint, whole body movements. Rather than isolating movements to any one or two joints, functional movements take a system of joints through a full range of motion. These movements are found everywhere in life, which is what makes training them so crucial to independent living. For example, lie on the floor and count the number of joints you use to lift yourself to a standing position. This is why we rarely use isolation exercises – the sum is greater than it’s parts.
