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Components
Bench Press
1-Mile Run
Settings
Location
(All)
CrossFit Chilliwack
Program
Date
Workout
Wednesday - CrossFit Chilliwack
Class
(All)
CrossFit: 5:30 AM
CrossFit: 4:00 PM
CrossFit: 5:15 PM
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
8 (5/3)
Workout
Wednesday
Warm-up
DYNAMIC WARM-UP | 4:00
1 set:
200-m run (slow)
:30 arm swings across
:30 banded pull-aparts
:30 tempo push-ups
200-m run (fast)
BENCH PRESS BUILDUP | 7:00
On a 6:00 clock:
3-4 sets:
5 bench presses
Workout
Bench Press (5-5-3-3-3-1-1-1-1)
Bench Press
Perform 1 set every 2:00.
Rest 2:00
1-Mile Run (Time)
Max Effort 1-Mile Run
From 20:00-32:00:
For time:
Run 1 mile
BEGINNER
For time:
1000m Run
Stretch
3 sets:
:30 reach, roll, and lift
30 banded pull-aparts
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, April 20, 2022
Male Clients
1
luke
goshulak
CrossFit: 5:30 AM
1 x 1 @ 190 lbs
2
Mike
Lewis
CrossFit: 5:15 PM
1 x 1 @ 175 lbs
2
Sean
Regehr
CrossFit: 5:30 AM
1 x 1 @ 175 lbs
3
Devan
Vanderwyk
CrossFit: 5:30 AM
1 x 1 @ 160 lbs
Warm up with less weight next time.
3
Kyle
Klassen
CrossFit: 5:30 AM
1 x 1 @ 160 lbs
Female Clients
1
Donna
Young
CrossFit: 4:00 PM
1 x 1 @ 120 lbs
2
Jessica
Horn
CrossFit: 5:15 PM
1 x 1 @ 115 lbs
3
Amanda
Unknown
CrossFit: 6:30 PM
1 x 1 @ 90 lbs
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