10AUGUST18

CrossFit Rise Above – CrossFit

Warm-up

Crossover Symmetry Mash-Up (No Measure)

Crossover Symmetry Mash-Up
Alternate with partners going through the Crossover Symmetry Activation. Between CS exercises complete rows, bikes, and dynamic stretches.

Strength

Bench Press (5 Sets of 5 Reps)

Take 5 sets and build to a heavy 5 rep bench press. Post your heaviest lift.

Metcon

Metcon (No Measure)

3 Rounds

20 Z Press

20 Single Arm Landmine Rows (10 Right/10 Left)

40m Bottom-Up KB Walk
This is an accessory session, not necessarily for max weight. The Z-Press, is a seated pressing movement, that challenges mobility a bit more. Keep it light enough that you can comfortably get overhead, not to mention it’s a big rep set so another reason to be on the lighter end. If your mobility doesn’t allow this, then use dumbbells.

The landmine row should be on the heavier end. There are several versions of this, but for today setup with the barbell and feel in parallel (facing away from the anchor point). Use the smaller steel plates because they are smaller.

The bottom up KB walk is for 20m on each arm. It’s a great move to help build stability of the shoulder, but it also challenges grip strength as well. If needed, the KB can rest on the forearm (like in a front rack), or you can complete this exercise using a plate.

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