Monday’s WOD 9/10/12
85% of 1 Rep Max
5 Rounds for Max Reps
Bench Press (Modified to Floor Press) – Bodyweight
For today’s buy in we are going to perform the clean. Find a load that is 85% of your 1 rep max and perform 3 working sets. This is similar to last weeks loading, so the weight should be about the same.
For the workout we are going to perform another CrossFit Benchmark WOD. This workout is called “Lynne”. Due to equipment, we are going to modify this workout with a floor press instead of a bench press. The stimulus should be the same. This workout does not have a time component, so take as much time as you need. The score will be the total number of reps you get for each exercise and each round. Scores should look like this: Round 1 – 20/40, Round 2 – 18/30 Round 3… etc. Remember you are doing each exercise to failure. That means you cannot lift another rep, or pull yourself up higher. Scale for weight and bands for pull-up bar are acceptable.
Once you are done you will find it extremely difficult to use your arms for much of anything. So practicing handstands, learning to ride a motorcycle or performing eye surgery may not be the best thing to do. Instead… try to restore mobility with the lacrosse balls, foam roller and bands.