CrossFit Hanover – CrossFit

Warm-up

Deadlift/Bench Press Warmup (No Measure)

2min Cardio, followed by 2x:

8 Deadlifts

5 Inchworms w/ Pushup

8 Bench Press

15 Band Face Pulls

Weightlifting

You’ll be supersetting these movements. To conserve equipment/setup time, consider pairing with a workout buddy of similar strength and then go through these in “follow the leader” fashion so one person can spot the other while doing heavy bench presses. These work sets should all challenge you. TNG reps on both movements are fine.

Deadlift (10, 10, 10 (Increase on 2/3 of work sets from 7/8))

Today you’re going to be deadlifting fairly heavy for 3 sets of 10 reps, each of which gets heavier than the previous. Make sure that you’re not counting warm-up weights and that ALL 3 SETS of deadlifts challenge you. If you attended the gym on 7/8, go back to check your weights – your aim should be to add weight to AT LEAST 2/3 of your work sets, if not go a little heavier on all 3 work sets you completed. If you didn’t attend on 7/8, just plan to go heavy for your 3 sets of 10 and log the heaviest in Wodify.

REMEMBER:

– Lifting heavy should NEVER come at the expense of range of motion, posture, or core engagement. NEVER lift so much weight that any of the above criteria are compromised. If you cant deadlift to standard yet because you’re new, stay light and emphasize moving with proper technique. This keeps you safe and moving in the right direction.

Bench Press (10, 10, 10 (Increase on 2/3 work sets from 7/8))

Today you’re going to be benching fairly heavy for 3 sets of 10 reps, each of which gets heavier than the previous. Make sure that you’re not counting warm-up weights and that ALL 3 SETS of bench challenge you. If you attended the gym on 7/8, go back to check your weights – your aim should be to add weight to AT LEAST 2/3 of your work sets, if not go a little heavier on all 3 work sets you completed. If you didn’t attend on 7/8, just plan to go heavy for your 3 sets of 10 and log the heaviest in Wodify.

REMEMBER:

– Lifting heavy should NEVER come at the expense of range of motion, posture, or core engagement. NEVER lift so much weight that any of the above criteria are compromised. If you cant bench to standard yet because you’re new, stay light and emphasize moving with proper technique. This keeps you safe and moving in the right direction.

**Work opposite your “lifting buddy” so you can spot one another on the bench press.

Daily WOD

Metcon (3 Rounds for reps)

Complete 3 Rounds for MAX REPS PER ROUND of:

Max Cal Bike

Max Rep Bar Facing Burpees

Max Rep Double Unders

Rest 2min after each round.
Gang- this one is a HARD SPRINT for 3min followed by a 2min rest. You’ve only got 3 rounds to make the most out of this one, so don’t slack off. Get after it right from go!