Tuesday 11-22-16

Coach's thoughts on today:

We bench press more than most CrossFit affiliates, because you can't argue that it is a good upperbody mass/strength building move. Those bench reps will likely show up on the thrusters as well in the way of tired triceps and shoulders so make sure you are getting plenty of "pop" out of the legs. Your CNS might feel a little fried if you went really hard yesterday on those sprints but these time domains/weights shouldn't require too much of that, what it will require is some determination not to stop and if you do to keep it short. This time domain might be the single must uncomfortable in CrossFit. 


  • Catalyst Warmup


~ Row 500m, or run 400m, or Airdyne .75miles
~ Wrist Circles 10-15ea direction
~ Elbow Circles 10-15ea direction
~ Arm Circles 10-15ea direction
~ Over & Back 10-15
~ Arm Rotations 10-15
~ Triceps stretch & Sidebend 10-15ea     side
~ Torso Rotations 10-15ea side
~ Bow and Bend10-15
~ Hip Circles 10-15ea direction
~ Iron Cross/Cross kicks 10-15ea side
~ Scorpions 10-15ea side
~ Walking Lunge & Twist 10-15ea side
~ Spiderman Lunge 10-15ea side
~ Walking RDL & Leg Swings 10-15ea side
~ Kossack 10-15ea side

Weightlifting:20 min

  • Form: Bench Press (5-5-5-5-5)

  • C/I: Bench Press (5-5-3-3-1-1-1)


  • Form: Metcon (Time)

5 Rounds:
45 Single Unders
7   Thrusters

  • Con: Metcon (Time)

5 Rounds:
23 Double Unders
7   Thrusters (95/65)

  • Int: Metcon (Time)

50 Double Unders
10 Thrusters (135/95)
40 Double Unders
8   Thrusters
30 Double Unders
6   Thrusters
20 Double Unders
4   Thrusters
10 Double Unders
2   Thrusters