Max Bodyweight Bench Press (no racking, until set is complete)
Max Strict Pull-Ups
Rest 3:00 between rounds.
· In a strict variation of the CrossFit benchmark workout “Lynne”, we are looking to focus on pure upper body pressing and pulling strength.
While the workout calls for bodyweight bench press and strict pull-ups, picking movements athletes could do 12-15 repetitions when fresh will allow them to get the most out of this workout. After they complete as many bench press reps as they can, they will immediately move to the pull-up bar for max repetitions before resting three minutes.
The rest is just as important as the work, as it gives athletes time to recover so they can maximize their scores each round. Score at the end of the five rounds is total repetitions combined.
- Movement substitutions for strict pull-ups are ring rows or banded pull-ups. If not enough benches to execute this workout in a class setting, floor press, dumbbell bench press, or push-ups work well in place of the bench press.
Two scores for today’s workout – across the five rounds, total bench press repetitions and total strict pull-ups.
Recovery: ROW/BIKE/RUN - MASH/MOBILITY/ROMWOD