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 Close Grip Bench Press @emtpy barbell
10 Ring Rows
Specific Warm-up
Round 1: 8 Close Grip Bench Press @light weight + 8 Gorilla Rows (4 each arm)
Round 2: 6 Close Grip Bench Press @moderate weight + 6 Gorilla Rows (3 each arm)
Round 3: 4 Close Grip Bench Press @just below starting weight + 4 Gorilla Rows (2 each arm)
Strength (2 Rounds for weight)
Close Grip Bench Press 5×3
Gorilla Rows 5×6 (3 each arm)
WOD (Time)
3 Rounds For Time
15 Hang Power Snatch @75/55
17/11 Calorie Bike
19 Toes to Bar
WOD Prep
Alt. EMOM 4
M1: 30 second Bike
M2: 5 Hang Power Snatch + 5 Toes to Bar
WOD
SCORE: Time
GOAL: 9:00-11:00
PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind
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