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CROSSFIT WOD:
Strength:
Tempo Bench Press (21×1)
5-5-5-5
Build to a Mod Heavy
1 Max Reps in :60 at a Light Moderate Load
Metcon:
15 EMOM:
12/10 Cal Bike *+1 cal each round
20 Ring Rows
:50 Max Push Press (75/55)(65/45)
WOD: November 15, 2022: Bench Press Day Read More »
Strength: Bench Press
10,8,6,8,10
Start Light-Moderate and build to a moderate-heavy. After set of 6, build back up using weights you previously used.
Workout:
5 Sets of a 2:00 Clock of:
15 Toes to Bar
Remaining Time, Max Shoulder to Overhead (155/150)(115/75)
Rest :60 B/T Sets
WOD Thursday, 11/10/22: Bench Press & Toes To Bar Read More »
Strength:
Bench Press
Week 3: Basing off 90% of 1RM:
1 set of 3 @70%
1 set of 3 @80%
1 set of 3 @90%
Workout:
16 EMOM:
Min 1-2: AMRAPs of:
6 Hand Release Push Ups
12 Up Downs
24 Alternating Russian Twists
Min 3: Max Strict Ring Dips
Min 4: Rest
WOD: Thursday, May 19, 2022: Bench Press, Dips, Push Ups, Up Downs Read More »
Strength:
Bench Press
3×5 65%, 75%, 85%
Based off your 90% of 1 Rep Heavy Bench Press
from last Week
Workout:
AMRAP Repeats 4 sets of 3:00:
12 Up Downs
10 Ground to Overheads
8 Pull Ups
:30 Rest Between AMRAPs. Pick up where you left off.
Finisher:
6 Sets of :20 work/:10 rest:
Alternating V-Ups
Tuck Holds
WOD: Tuesday, May 10, 2022: Bench Press, Pull Ups, Up Downs, Ground to Overhead Read More »
STRENGTH
1) Close Grip Bench Press: 5-4-3-2-1+. Rest 2:00
– Build to a 1RM – 1+ = 3-4 singles above 90% i.e. 90% x 1, 95% x 1, 97% x 1, 101% x 1.
– Beginners: Build to a moderate set of 3 only adding weight if form permits.
2) C2B Pull-up Prep: Review all scaling options and technique.
METCON
AMRAP 12:
10 C2B Pull-ups
20 Push Press (95, 65)
200 Meter Run
EXTRA CREDIT
Shoulder Circuit #2: 3 x 10-15 ea. Rest 60s
WOD: Bench Press, Chest to Bar, Push Press, Run Read More »
STRENGTH
Speed Medium Grip Bench Press + Challenge Set: 6 x 3 @50% of 1RM Bench Press, every 60s.
– each set should be AFAP – both eccentric and concentric ROM
Then,
1 x Max Reps @50%
METCON
For time:
Buy in:
100 Double Unders
Then,
50 BB Rows (95,65)
50 KBS (53, 35)
50 Straight Leg Raises
50 Push Press (95,65)
50 Burpees
”Cash-out”
100 Double Unders
EXTRA CREDIT
Banded Triceps Complex
– Supinated grip pushdown (medial head of triceps) x 90s Max Reps
– Neutral grip pushdown (lateral head of triceps) x 90s Max Reps
– Overhead Extension (all three heads + anconeous) x 90s Max Reps
*Try to beat total reps from last week
WOD: Bench Press, Double Unders, Rows, KBS, Hanging Leg Raises, Burpees, Push Press Read More »
STRENGTH
Bench Press: 5-4-3-2-1+. Rest 2:00
METCON
EMOM 20:
Minute 1: 15 Hollow Rocks
Minute 2: 12 Ring Rows
Minute 3: 10 Box Jumps w. step down (24, 20)
Minute 4: 100 Ft. Bear Crawl
EXTRA CREDIT
Rollback Triceps Extensions: 4 x 15. Rest 60s.
WOD: Bench Press, Hollow Rocks, Ring Rows, Box Jumps, Bear Crawl Read More »
STRENGTH
1a) Medium Grip Bench Press: 8-8-6-6-4-4. Rest 45s.
– adding weight each set
1b) Elevated Foot Ring Rows: 6 x 10. Rest 45s.
METCON
”Open WOD 12.1”
AMRAP 7:
Burpees
EXTRA CREDIT
Alternating DB Curls: 3 x 10 ea. Rest 60s.
WOD: Bench Press, Ring Rows & Burpees Read More »
METCON
For time:
9-8-7-6-5-4-3-2-1 Hang Power Cleans (135, 95)Strict Chin-ups. *200 Meter Run after each set. 20:00 Cap
STRENGTH
1a) Inverted Rows, Supinated Grip: 3 x 12. Rest 30s.
1b) DB Neutral Grip Bench Press: 3 x 12. Rest 30s.
EXTRA CREDIT
Banded Facepull-aparts: 5 Minutes of Max Reps. Rest as little as possible.
*Every time you stop, complete 10 second hollow hold
Today’s WOD: Hang Power Clean, Chin Ups, Running, Inverted Rows, Bench Press Read More »
STRENGTH
1a) DB Neutral Grip Bench Press: 4 x 8. Rest 30s.– (palms facing in)
1b) Ring Rows w. rotation: 4 x 12. Rest 30s.– pronated to neutral grip
METCON
EMOM 12:ODD Minutes: Handstand Push-up Volume Accumulation or Practice
EVEN Minutes: Double Unders Volume Accumulation or Practice
*Score = total reps of HSPU
Beginner:ODD Minutes: Handstand ProgressionEven Minutes: 40 Single Unders
Then once EMOM is complete,Not for time:21-15-9Push-ups DB Hammer Curls
Bench Press, Ring Rows, Handstand Push Ups, Double Unders Read More »
