CrossFit – Thu, Nov 5
Novemberfest 11/2-11/7. Show up all week for fun and giveaways!
Sign-up for Grand Prix here: Certus Grand Prix '26
Link for donations: Certus Grand Prix Raffle Items
Bench Press (12:00- Build to 5RM)
Metcon (Checkmark)
Every 2:30 x 5 Sets
50-75 Double-unders
10-20 V-ups
3-5 Wall Walks or 25′ HSW or 1 HSW Square
Coach’s Notes: This training piece is focused on picking a rep scheme that is consistent for you. The goal is to move through this with the least amount of rest needed while focusing on quality. The HSW Suare is 5′ forward, 5′ right, 5 feet backwards, and 5′ left.
Coach’s Notes: Build to challenging set of 5.
Suggested build
5 reps @ 40-50%
4 reps @ 50-60%
3 reps @ 60-70%
1rep @ 70-75%
First attempt at a 5RM