DFC CrossFit – HS AST Class
Warm-up
Warm-up (No Measure)
2x
10 Reverse Shrugs
10 Matador Dips
1:00 of Side Shoulder Raises (:30RT/:30LT)
Weightlifting
Close Grip Bench Press (6×3 @ 82.5% of 3 RM)
Use a more narrow grip for the bench press
Keep these explosive and quick. Rest 90 sec between sets.
Challenge
Dips (50 reps)
Get to 50 reps in as few of sets as possible. If you break do the Depth to Explosive penalty below.
Depth-to-Explosive Rebound Push-up (4)
Use 45# plates to elevate the start position. Drop from the plate and catch yourself in a push-up position with bent elbows. Finish the push-up and explode back to the top of the plates.
Perform 4 reps each time you come off the dip bar.
Conditioning
Metcon (AMRAP – Reps)
10min AMRAP:
20 Landmine Push Press
10 Supine Ring Pull-ups (AKA Ring Rows as hard as possible)