Workout of the Day
Posted by coach Alex
Workout specific strength:
A1. Bench press, x5 (light/medium/heavy)
A2. Deck squat + jump, x3
Every 2:30 (x6)
AMRAP in 3 sets of:
Bodyweight bench press
Kipping pull ups
Rest as needed between sets, but there is a 15 minute time cap on the WOD. Push out as many reps on the bench press at your body weight (or scale to 3/4, 1/2, …etc). Then, follow up with a max set of kipping pull ups.
So you’re excited it’s arm day, right?! You want those built shoulders, big biceps and tight triceps? Arm strength is essential. Heck… cavemen did it!
Did you ever think about being balanced? Sure, friends don’t let friends skip leg day, but what about shoulders? Balancing internal and external rotation is key to avoiding injury and making strength gains. In Crossfit we’re more about lifting heavy than superficial muscles. Check out this article “You cant Just Push and Pull” on internal/ external rotation and the importance of balance for strength gains and to avoid injury. Pull ups and bench both internally rotate the shoulders so make sure you’re getting some external rotation work in at the box. TGU?! I see those in your future!
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