Warm-up
Coach’s choice
WOD prep
Prep the movements
WOD
CrossFit Main Site
60 push-ups
50 dips
40 handstand push-ups
30 bench presses(155,105)
20 jerks(155,105)
10 push presses(155,105)
Option 2:
40 push-ups
30 dips
20 handstand push-ups
20 bench presses(115,75)
15 jerks(115,75)
10 push presses(115,75)
Option 3:
30 push-ups on the knees
25 modified dips use bands or feet
20 Box hand stand push-ups or Dumbbell strict press.
15 bench presses(75,55)
10 jerks(75,55)
5 push presses(75,55)
*If you become unable to perform 1 push-up, modify to push-ups on the knees. Should you become unable to perform a handstand push-up, complete the set with box hand stand push-ups. Keep in mind this workout will create a lot of cumulative fatigue before you reach the barbell! You should be able to do a minimum of 5 reps with all barbell movements.
Post WOD
Foam roll for 5 minutes.
CFS Brief:
Dates to save:
- CFS Guys BroDown Friday, October 27th. Register on events page! CFS
- In-House Throwdown Saturday, November 18th. Register on events page!
- CFS Holiday Party Saturday, December 16th at the SKY BOX 109 in Natick! 6:30pm to Midnight! 319 Speen St.
- We are putting a team together for the Fight For Air Climb in Boston set for Saturday, February 3rd at One Boston Place. Details coming soon!
Holy Shoulders Batman!: 31:42 (All Reps)
Ring Dips – Red Band | HSPU – Green Band Harness | 70#
This was a fantastic workout with lots of volume, but if you are patient and break things into manageable and sustainable sets, then you will get through it. The push ups set the tone and really fatigue the muscles you’ll need for the rest of the workout. HSPU were the hardest for me, but was happy to chip away at them and even attracted the paparazzi…Nice work to everyone in the 5:30 and 6:30 this morning!
You are a beast Deb. I’m glad tonight is the BroDown. Those dips would take me an hour.
Show those bros how it’s done!!