11.06.18

Warmup

“Roxanne”
Here’s how it works…
Start with “Roxanne” by The Police over the stereo
Your choice of jumping jacks, high knees, running in place or butt kicks until they say “Roxanne” in the song….Every time “Roxanne” is said in the song… perform 1 burpee

Mobility

Coach’s choice X 6 min

Skill

Review the Bench Press
– Lie on your back with your feet flat on the floor. If your feet don’t reach the floor, use plates or a box to make contact.
– Grab the barbell with a grip just outside of your shoulders, wrapping thumbs around the bar.
– Hold the barbell at arm’s length above your body, keeping your back flat on the bench at all times.
– Slowly lower the barbell to the middle of your chest. In the bottom position the forearms should be perpendicular to the floor. Pause briefly, then press the barbell back up until your arms fully lockout.
– During the movement, keep your elbows tight to your body as you would in a push up and do not let your elbows flare out

Strength

With a 16 min running clock, perform:
5 sets of 3-5 reps Bench Press at a 32X2
(3 sec descent, 2 sec pause at the chest, explode on the way up, 2 sec pause at the top)
The tempo is KEY here. If you cannot complete the tempo with the weight you are using, lower the weight and focus on the timing, proper recruitment of muscles and form.
Work with a partner or small group and use a spotter if necessary. Rest as needed between sets

Metcon

For time – under an 18 min cap
2 rounds
12 Power Cleans
18 Box Jumps
Rest 90 sec
2 rounds
12 Power Cleans
30 DU
Rest 90 sec and decrease weight on the bar
2 rounds
12 Power Cleans
18 Box Jumps
30 DU
P – 155/105, 115/75, 24”/20#
L – 135/95, 95/65, 24”/20”, 30 DU or 90 SU
F – 95/65, 65/45, 20”/16”, 60 SU

Cashout

Tabata – 8 rounds of 20 sec of work/10 sec of rest
Toes to Bar or Hanging Knee Raises