CrossFit 1Force – Crossfit

Close Grip Bench Press (3-4 reps @ 5xx1 tempo)

Primer Work:

2 sets each of:

1-arm Bottoms Up KB Bench Press x 8-10 reps per side (Light)

1-arm Ring Row Hold x 20 secs per side


A.1 Close Grip Bench Press @ 5xx1 tempo 4 x 3-4 reps rest 1 min

A.2 Weighted Chinups 4 x 4-6 reps

Weighted Chinups (4-6)

*Supinated Grip

Metcon (No Measure)

Partner Workout

15 min amrap

100 ft Loaded Carry (change it up from the previous weeks)

Pushups x amrap *can scale up to Ring Pushups

100 ft Sled Drag @ grinder weight

*Alternating full rds


*If you are doing the comp on Saturday, look to come in move around for 45-60 mins. Hit some Moderate Double FS, Run, AB, Single unders, Bear Crawl, Row for 20-30 mins. Mobilize any problems areas for 15 mins.