Strength:
Tempo Bench Press
5 Sets of 5 Reps @ 70-80%. :03 descent + :01 pause at bottom. (Warm Up=3 Sets of 5 Building to 70%)
WOD:
AMRAP 10
10 Pistols (5 Each Leg)
1 Lap (1 length each arm) Single Arm Dumbbell Waiters Walk (55/35)
10 Burpee Box Jump Overs 24/20
Welcome to the announcement of the first 2018 CrossFit Open workout!
We are doing tempo bench press today. This simply means you will control the time of the descent (3 seconds) and pause with the bar in contact with your body for 1 second at the bottom. This tempo is meant to help increase the strength that we have when performing the lift without the tempo. We will be doing 5 sets of 5 reps. Each working set should be 70-80% of your 1RM.
Today’s WOD is a 10:00 triplet consisting of pistols (single leg squats), dumbbell waiters walk, and burpee box jump overs. If you cannot perform a pistol yet, no worries! The coach will explain scaling options that will provide you with a good workout today and will also facilitate you in getting to be able to perform pistols!
The waiters walk is simply holding a dumbbell overhead with your elbow locked out. Focus on keeping your core tight to keep your body in line as much as possible.