Ft. Ben Fit – Performance
Warm-up
General Warm-up
1 Round
10 Wall Scap Slides
20-30 seconds each side Standing Tricep Stretch
20-30 seconds each side Straight Arm Bicep/Shoulder Stretch on Rig
20-30 seconds each side Pec Stretch on Rig
15 second Hang from Rig
10yd Walking Straight Leg Marches
10yd Inchworms
20 Shoulder Taps
10 Supermans
—then—
2 Rounds
10 Bench Press @empty barbell
10 Ring Rows
Specific Warm-up
Round 1: 8 Bench Press @40% + 8 Gorilla Rows (4 each arm)
Round 2: 6 Bench Press @50% + 6 Gorilla Rows (3 each arm)
Round 3: 4 Bench Press @60% + 4 Gorilla Rows (2 each arm)
Strength (3 Rounds for weight)
Bench Press 3×3 @75-80%, 3×2 @80-85%
Gorilla Rows 6×8 (4 each arm)
WOD (AMRAP – Reps)
Alt. EMOM 10
M1: 35 seconds Max Alt. DB Snatch @50/35
M2: 35 seconds Max Jumping Box Get Overs @24/20”
WOD Prep
Alt. EMOM 4
M1: 6-8 Alt. DB Snatch
M2: 6-8 Jumping Box Get Overs
SCORE: Reps
GOAL: FAFO
PACE: Interval Mindset…35 seconds of work, 25 seconds of rest…push the pace, breath and recover
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