CrossFit First Creek – CrossFit
Bench Press (6 x 4)
3 sets of 4 close grip bench (pinkys on grooving). Gradually add weight, reaching last weeks weight + 5/10lbs
Using the same weight, do 3 sets of 4 at a normal bench grip (thumbs length from the grooving)
Metcon (Time)
For Time:
500 M Row
25 ab mat sit-ups
15 Burpees
500 M Row
25 ab mat sit-ups
15 Burpees
Rx+
500 M Row
25 GHD sit-ups
20 Burpees
500 M Row
25 GHD sit-ups
20 Burpees
Both RX and RX+ options are designed to be a sprint. Stick with Abmat sit-ups if you are not confident in your GHD sit-ups.
The movement is used to strengthen the quads and core, this is done by aggressively extending the knees while sitting up. If you are not doing this, there will be a lot of pressure on your lower back. We want to keep you safe and healthy, so do these with correct form.
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