07/06/2016 Strength All Day!

Mike in the front rack position of his clean.

Mike in the front rack position of his clean.

WOD:

Press
3-3-3-3-3
Bent Over Barbell Row
3-3-3-3-3

Bent Over Barbell Row isn’t used a lot in CrossFit, but we think it is a great complimentary lift to all the Functional Movements we perform on a regular basis. It requires a lot of Midline Stability and Shoulder activation simply to hold the top and bottom positions, so adding load gives us even more bang for our buck! Watch your positions — it is really easy to get pulled out of a good position if you go even slightly too heavy.

Go heavy across all 5 sets for the Press.  Start with the load you intend to perform for all 5 sets. It will get heavy and you may start to fail. That is ok, just take some off, or really fight for it. The goal is to go heavy for the Row as well, but this will be very relative depending upon your experience with it. Think of it as an accessory movement to the Press for today’s purposes.

You will most likely need to have two barbells set up, so partner or triple up to maximize space and equipment. The Row Barbell is taken from the ground.

Fitness: work on the DB Row with one knee up on a bench. It doesn’t require as much stability and working single limb movements is always beneficial to newer folks. Make sure you work hard on the Press.  You will most likely fatigue after a few sets, but it is a good movement to really push your strength boundaries.

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