CrossFit Black Storm – CrossFit Performance

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A): Bench Press (Every 3 minutes, for 12 minutes (4 sets), 6 reps)

Share a bar with a partner of similar ability and spot each other.

Weight can stay the Same across, or go Up each set. Go by how you feel and Challenge Yourself !!!

B): Metcon (Time)

For Time:

1000m Row

30 Shoulder to Overhead (135/95)

30 Ring Dips
RX’s Ring Dips on high rings only, use a box, do not lower or try to adjust the rings.

Ring Dip standard is that the dip starts at the top from a locked out position. You must lower until your shoulder contacts the rings and then extend to lock out and show control at top before dismounting the rings.

Scale:

Reduce weight on S2OH

Sub for ring dips

-Dips on bench/box with feet elevated

-Dip bar

-Negative dips

-Ring Push Ups on any rings that are already lowered

-Hand Release Push Ups

-Hand Release Knee Push Ups

-“Chest to deck” Push Ups on Dumbells