2020-11-20 WOD

OVERVIEW

Today’s WOD is strength based with Bench Press at a 5x5 working off of our 1RM. We will finish with Giant sets of TGUs, banded triceps and rows followed with max reps of push ups at the end of each round. We will keep the rest between 1&2 minutes during our sets on the bench and for the giant sets. Goal is to have good core engagement and proper breathing technique during sets on the bench press allowing for strong lifts each set. The giant sets will be accessory work still focusing on core control and using bands to increase time under tension for supporting muscles.


WARM UP

Mobility

Deltoid Mash-60s per

Tricep Mash-60s per

Lying Shoulder PNF-60s per

Standing Pec PNF-60s per


Activation

2 Rounds-5 reps per

Push Up + 2 plank taps

A-Frame Push ups

F/B Lunges w/empty BB


STRENGTH

Bench Press-5x5


WOD

4 Giant Sets (not for time)

Turkish Get Up-3 per side

Banded Rows-10 Reps

Banded Tricep Extensions-15 reps

Max Reps Push ups


COOL DOWN

Banded Pec Stretch

Foam roll Lats

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Personal Training

Crossfit MXL

4210 Old Bethlehem Pike, Suite C

Telford, PA 18969

215-703-8262

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