07/12/2016

Bitterroot CrossFit – CrossFit

Warm-up

Coaches Choice (No Measure)

Walking Stretches

Coach decides between 500m Row, 400 or 800m Run then whatever coach says you do to warm up 🙂

Metcon

Metcon (Time)

T.J.

For time:

185-lb./125-lb.* bench presses, 10 reps

10 strict pull-ups

135-lb./95-lb.* thrusters, max set

Repeat the triplet until you have completed 100 reps of the thruster.
Post # of rounds to comments

Scale 1:

For time:

105-lb./75-lb.* bench presses, 7 reps

7 strict pull-ups banded

75-lb./55-lb.* thrusters, max set

Repeat the triplet until you have completed 75 reps of the thruster.

The loads and reps have been changed to keep the athlete moving. Choose a band for the strict pull-ups that allows the athlete to complete 4-5 repetitions unbroken. Choose loads for the bench press and thruster that allow 7-12 repetitions unbroken.

Scale 2:

For time:

155-lb./105-lb.* bench presses, 10 reps

6 strict pull-ups

115-lb./80-lb.* thrusters, max set

Repeat the triplet until you have completed 100 reps of the thruster.

A good strategy for scale 2 athlete is to combine modifications to ensure exposure to the strict pull-up. For example; 3 strict pull-up and 7 banded strict pull-ups per round.

The load on the bench press and thruster have been decreased to allow no less then 10 repetitions unbroken. Decrease load further if 10 repetitions can not be maintained.