Sunday September 3rd
23.09.03
MASTER ONLINE SEMIFINAL TEST 22.1
INTENDED STIMULUS
22:00 or less for most athletes.
Bench press loading that allows for 10+ reps in 1:00.
No longer than :30 of rest between bench press sets.
Row paces that are 2:30/500 m or faster.
RX
For time:
500-m row
30 bench presses (155/95 lb)
1,000-m row
20 bench presses
2,000-m row
10 bench presses
– 30:00 time cap.
LEVEL 2
For time:
500-m row
30 bench presses (115/65 lb)
1,000-m row
20 bench presses
2,000-m row
10 bench presses
– 30:00 time cap.
LEVEL 1
For time:
400-m row
30 bench presses (75/45 lb)
800-m row
20 bench presses
1,600-m row
10 bench presses
– 30:00 time cap.
SKILL WORK
Post-workout:
3 sets:
15 V-ups
:15 hollow hold
20 alternating plank shoulder taps
STRETCHING
1:00 lacrosse ball shoulders/side
1:00 lacrosse ball chest mash/side
WHITE BOARD BRIEF
Target time | 22:00 or less.
This throwback from the 2022 CrossFit Games Masters Online Semifinals is a longer effort that needs to be paced well to avoid failure.
The bench press should NOT be heavy in the sense that you should use a load that can be completed for 7-10 unbroken reps.
Over the course of the workout, fatigue will quickly accumulate and make the bench presses significantly harder than they are at the start.
To hedge off that inevitable fatigue, choose a load that they can demonstrate 7 good reps within the warm-up.
The row is an opportunity for skilled bench pressers to separate themselves with lengthier conditioning efforts.
Unless you can breeze through the 30 bench presses in under 2:00 without failure, keep the rowing to a sustainable pace that is simply less than 2:30/500 m.
If you did “The Chief” yesterday and are feeling particularly sore, scale this workout beyond what you normally would.
