MAX BENCH PRESS DAY-
Warm Up
4 Rounds
10 cal bike
10 push ups.
If you are not comfortable maxing out, go for a 3 rep max and we can get a good idea of your regular max.
2 sets of light bench presses
then
5@50%, 5@60%, 3@75%, 3@85% Then start your singles until you max out.
3 rounds for time of:
21-cal. row (Sub Bike Cals equally and call it RX+ if you want)
12 handstand push-ups
3 rope climbs, 15-ft. rope
Related:
• CrossFit WOD 180120 Tips With Rory McKernan
• The Kipping Handstand Push-Up
Scaling
Modify the exercises as needed so you can push yourself throughout the workout. For today, choose easier movement options so you can keep moving during the workout and practice more complex versions during your warm-up or cool-down.
Intermediate Option
3 rounds for time of:
21-cal. row
9 handstand push-ups
2 rope climbs, 15-ft. rope
Beginner Option
3 rounds for time of:
15-cal. row
12 push-ups
3 rope climbs, lying to standing