Wine Country CrossFit

Benchmark Mondays On Hold During the CrossFit Games Open

You’ll notice that today’s workout is a strength day, and not a benchmark workout. For the next 4 weeks, during the CrossFit Games Open, benchmark workouts will be on hold while we work our butts off! No fear, though! They will return on Monday, March 31 (with a vengeance) with “Cindy!” See below for the schedule (subject to change!) for our Benchmark Mondays:

• 3/31 – Cindy
• 4/7 – Grace
• 4/14 – Isabel
• 4/21 – Jackie
• 4/28 – Nasty Girls
• 5/5 – Fran
• 5/12 – Annie
• 5/19 – Fight Gone Bad
• 5/26 – Memorial Day – Hero WOD
• 6/2 – Helen
• 6/9 – Karen
• 6/16 – Kelly
• 6/23 – Annie
• 6/30 – Diane
• 7/7 – Elizabeth

-Emilie

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Monday’s Workout

High Bar Back Squat – Work up to 75-85% of your 1 RM*, then perform 5 sets of 5 reps at that weight – rest 1 minute between sets

Shoulder Press – Work up to 75-85% of your 1 RM*, then perform 5 sets of 5 reps at that weight – rest 1 minute between sets

*Weight should be enough that the last rep of 5 is difficult each time, and REALLY hard to complete for the last set. If you were here last week and were able to complete all 5 reps of all 5 sets with no difficulty, add 5-10# for your Back Squat, and 2.5-5# to your Shoulder Press. (See 1/8 for previous 1 RM)

GHD** Back Extensions – 3 Sets of 10 to 20 reps

**Sub anchored back extensions or super mans

OPTIONAL Cash-Out –

3 Rounds

200 m Run
30 Alternating Single-Leg Squats/Pistols (15/side)
200 m Row
30 Alternating Twisting Push-ups (15/side)