Wednesday – Purpose / Achievement


– Strength: Benchmark strength piece. Take 8-10 sets to build to a 1RM. Make sure you have a spotter in place. Floor Press is a great variation to build your lockout that transfers to many other movements we perform in CrossFit. It’s likely your Floor Press will be less than your bench press as you can’t use your feet.

– Metcon: Metcon #1 should be fast paced around 80-85%. Today is a good opportunity to work on cycling small sets of C2B Pull-ups while your grip is already fatigued. Metcon #2 is accessory work. Move through these sets with a purpose as the accessory work is just as important as anything else we do.


1a) Floor Press: 1RM. Rest 60s. – Build to a max in 8-10 sets.

1b) Banded Pulldowns: 4 x 10. Rest 60s.


AMRAP in 8 min:

1 Rope Climb

5 Pull-ups

15 S2OH (115, 75)

Rest 2:00

AMRAP in 6 min:

Single Arm Farmer Carry x 20m ea. AHAP

15 Banded Pushdowns

10 Barbell Rows (115, 75)

Achievement: (2 RCs) (C2B Pull-ups) (135, 95)


1a) Trap 3 Raises : 3 x 12-15 ea. Rest 30s.

1b) Reverse Barbell Curls : 3 x 10-12 @3030 Tempo. Rest 30s.

Speak Your Mind