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Training Intent

– Strength: Floor press are great for enhancing elbow lockout. Make sure you have a spotter. Compare to close grip bench press max from two months ago as these numbers should be close. If the numbers from close grip bench press max are lower, then you may need to reinforce proper leg drive with your bench press and continue to improve tricep strength as this will carry over to other movements. As your floor press increases, it’s likely all your overhead movements will increase as well.

– Metcon: Manage breathing and pace each round. 18:00 is a generous time cap. Advanced athletes should shoot for sub 12:00. Most times, an athlete’s heart-rate gets too high with burpee box jumps. Some of you are probably already aware of this from the first Open workout this year, 17.1. This is why breathing becomes even more important for consistency.

Floor Press (1RM)
Work up a 1RM. Rest 2:00
– Make sure you have a spotter.
Double Jump (Time)

50 Double Unders
10 KB Snatch R (53, 35)
10 KB Snatch L
10 Burpee Box Jump Overs (24, 20)

Today’s KB Snatch is from the hips like the KB Swing instead of from the floor.

18 minute time cap
Goal’s Gym
Hammer Curls (3×10)
DB or KB Hammer Curls: 3 x 10. Rest 60s.
Metcon (Weight)
“Dirty 30s”

3 x 10-10-10

DB Tricep Extensions to forehead + Rolling Tricep Extensions + Neutral Presses