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Bench Press

Metcon

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Workout

Feb 1

– Strength: Take 8-10 singles and build to a 1RM Bench press. Try to beat your previous max by 5#’s and have a plan in place before starting on how you’re going to beat your old number. – Metcon: Set the goal of sustaining your splits today with effort around 80%. Starting slow and adjusting will be the smart thing to do. Overall, you should be able to complete T2B/S20H in 2 sets or less.

Warm-up

A:

Partner Abmat Pizza Game:
*This will be done in teams of 2. Every time one of your teammates drops their abmat you will complete a 50 ft. partner wheelbarrow.
*Note: The wheelbarrow will serve as a core/shoulder warm-up =)
*This warm-up will be done for 8 minutes then Reminder of time you’ll review Bench Press Technique. Please make sure you watch this video.

Strength/Skill

B: Bench Press (1RM. Rest2 min.)

Bench Press

Beginner: 5 x 5, adding weight each. Rest 2:00
*In between sets complete 20 Banded Pull-aparts.

Metcon

C: Metcon (Time)

5 rounds for time

10 T2B
10 S20H (135, 95)
200 Meter Run

Rx+:(155, 105) (21/18 Calorie Assault Bike or Ski Erg in place of Run)
L3: (115, 75)
L2: (Knee Lifts) (95, 65 Push Press)
L1: (20s Elbow Plank each round) (DB Push Press, neutral grip)
*Alternate Option
– 250m Row, 45s Bike OR Ski Erg

18:00 Cap

Accessory Work

D: Metcon (No Measure)

Accumulate:
150-200 (total) Single Arm Banded Pushdowns
75-100 KB Curls

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, February 01, 2019

Male Clients

1

Jason
McLeod

1:00PM CrossFit Group Cla...

1 x 1 @ 305 lbs

2

Jordan
Vance

1:00PM CrossFit Group Cla...

1 x 1 @ 265 lbs

Missed 280

3

Brett
Keeler

6:00 CrossFit Group Clase...

1 x 1 @ 245 lbs

2 finger assist on 250

3

Brett
Smith

5:00PM CrossFit Group Cla...

1 x 1 @ 245 lbs

3

Greg
Barber

6:00 CrossFit Group Clase...

1 x 1 @ 245 lbs

3

Ryan
Fox

5:00PM CrossFit Group Cla...

1 x 1 @ 245 lbs

3

TJ
Beatty

6:00 CrossFit Group Clase...

1 x 1 @ 245 lbs

4

Bradley
Farrell

5:00PM CrossFit Group Cla...

1 x 1 @ 235 lbs

5

Dan
Lee

6:00 CrossFit Group Clase...

1 x 1 @ 225 lbs

6

Dan
Glauber

6:00 CrossFit Group Clase...

1 x 1 @ 215 lbs

Failed 230

7

Clark
Wilson

6:00 CrossFit Group Clase...

1 x 1 @ 205 lbs

7

Tevis
Blom

CrossFit: 7:00 AM

1 x 1 @ 205 lbs

8

Brian
Rogers

6:00 CrossFit Group Clase...

1 x 1 @ 200 lbs

8

Kevin
English

1:00PM CrossFit Group Cla...

1 x 1 @ 200 lbs

Missed 210

9

Dominic
Talanca

5:00PM CrossFit Group Cla...

1 x 1 @ 195 lbs

9

Scott
Stalls

8:45 CrossFit Group Class...

1 x 1 @ 195 lbs

10

Christian
Bolz

1:00PM CrossFit Group Cla...

1 x 1 @ 190 lbs

11

Daniel
Scullion

6:00 CrossFit Group Clase...

1 x 1 @ 185 lbs

When I grow up, I want to be like GI Greg

12

Alan
Brook

8:45 CrossFit Group Class...

1 x 1 @ 175 lbs

Failed at 180...

12

Justin
Van Zyl

CrossFit: 7:00 AM

1 x 1 @ 175 lbs

12

Paul
Ragan

CrossFit: 7:00 AM

1 x 1 @ 175 lbs

failed 185...again

13

Brendan
Davenport

1:00PM CrossFit Group Cla...

1 x 1 @ 165 lbs

barely made this!

13

Shane
Higgins

5:00PM CrossFit Group Cla...

1 x 1 @ 165 lbs

14

David
Rakes

6:00 CrossFit Group Clase...

1 x 1 @ 0 lbs

Did not do

Female Clients

1

Courtney
Steele

1:00PM CrossFit Group Cla...

1 x 1 @ 140 lbs

2

Shelby
Morge

5:00PM CrossFit Group Cla...

1 x 1 @ 130 lbs

3

Brooke
Higgins

6:00 CrossFit Group Clase...

1 x 1 @ 125 lbs

3

Heather
Metzler

8:45 CrossFit Group Class...

1 x 1 @ 125 lbs

3

Kimberly
Grenier

5:00PM CrossFit Group Cla...

1 x 1 @ 125 lbs

3

Meg
Gemelli

1:00PM CrossFit Group Cla...

1 x 1 @ 125 lbs

Was 135. Went 125–>140 👎🏼

4

Private

6:00 CrossFit Group Clase...

1 x 1 @ 120 lbs

5

Jamie
Troche

6:00 CrossFit Group Clase...

1 x 1 @ 115 lbs

Failed 125...should’ve tried 120. Duh!

6

Fraleane
Holt

6:00 CrossFit Group Clase...

1 x 1 @ 110 lbs

7

Jennifer
Sullivan

8:45 CrossFit Group Class...

1 x 1 @ 107 lbs

!!!

7

Monica
Jacobs

8:45 CrossFit Group Class...

1 x 1 @ 107 lbs

8

Christine
Abbata

5:00PM CrossFit Group Cla...

1 x 1 @ 105 lbs

Didn’t have it today

8

Lindsey
Gerkens

8:45 CrossFit Group Class...

1 x 1 @ 105 lbs

9

Brooke
Scacheri

8:45 CrossFit Group Class...

1 x 1 @ 100 lbs

10

Anna
Zarn

1:00PM CrossFit Group Cla...

1 x 1 @ 90 lbs

11

Christine
Cadwallader

8:45 CrossFit Group Class...

5 x 5 @ 85 lbs

12

Blair
Williams

6:00 CrossFit Group Clase...

1 x 1 @ 80 lbs

12

Katie
Ragan

8:45 CrossFit Group Class...

1 x 1 @ 80 lbs

13

Abbey
McClanahan

5:00PM CrossFit Group Cla...

1 x 1 @ 70 lbs