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Bench Press

Tin Man

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Workout

Tin Man

Warm-up

1:00 Jump Rope Practice
5 Double Push-up Inchworms
15 Scap Pull-ups
15 Banded Low Ext Rotations / side
15 Push-ups
15 Banded Frog Stance Glute Bridges
15 Banded Face Pulls
15 Banded Pull Aparts
15 GHD Hip Extensions
1:00 Handstand Progressions

Strength

Bench Press (5-5-5-5-5)

Bench Press

15 minutes

Metcon

Tin Man (AMRAP - Rounds and Reps)

20 minute AMRAP of:
5 Bench Press @ BW
5 Power Cleans @ BW

You may have to share a bench/barbell with someone for this workout. Try to partner with someone using the same weight or very close to it.

Stretching

Metcon (No Measure)

2 Rounds of:
2 minutes Lying Middle Split (against wall)
1 minute Frog Stretch
1 minute Doorway Stretch (Pec Stretch) / side
1 minute Banded Lat Stretch / side

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

Whiteboard:

Tuesday, September 10, 2019

Male Clients

1

Nate
Cobb

12pm CrossFit

1 x 5 @ 245 lbs

2

Brandon
Thorsten

4pm CrossFit

1 x 5 @ 236 lbs

3

Papi
Aka Teddy

6pm CrossFit

1 x 5 @ 235 lbs

4

Connor
Miller 🍟 🍔

6pm CrossFit

1 x 5 @ 225 lbs

4

Izick
Espinoza

5pm CrossFit

1 x 5 @ 225 lbs

4

Ramon
Ulloa

4pm CrossFit

1 x 5 @ 225 lbs

4

Robby
Tabellija

12pm CrossFit

1 x 5 @ 225 lbs

5

Brad
Damon

6am CrossFit

1 x 5 @ 209.48 lbs

6

Private

6am CrossFit

1 x 5 @ 205 lbs

6

Brian
Kalmenson

6am CrossFit

1 x 5 @ 205 lbs

6

Jim
Pinkerton

6am CrossFit

1 x 5 @ 205 lbs

7

Scott
Kellner

6am CrossFit

1 x 5 @ 201 lbs

8

Fernando
Flores

6pm CrossFit

1 x 5 @ 200 lbs

8

Ryan
Holcombe

6pm CrossFit

1 x 5 @ 200 lbs

9

Jason
Jarrells

12pm CrossFit

1 x 5 @ 195 lbs

10

Adam
Gelfand

6am CrossFit

1 x 5 @ 185 lbs

205*3

10

Bill
Curci

5pm CrossFit

1 x 5 @ 185 lbs

10

Ron
Kao

12pm CrossFit

1 x 5 @ 185 lbs

10

Ryan
Goderre

5pm CrossFit

1 x 5 @ 185 lbs

11

Gerard
Castro

6am CrossFit

1 x 5 @ 180 lbs

11

Lenny
T

7pm CrossFit

1 x 5 @ 180 lbs

12

Jay
Cortez

6pm CrossFit

1 x 5 @ 175 lbs

12

Steven
Bui

7pm CrossFit

1 x 5 @ 175 lbs

13

Mel
Nutter

6pm CrossFit

1 x 5 @ 170 lbs

14

Chad
Baker

12pm CrossFit

1 x 5 @ 155 lbs

last set did 185 for 2

14

Jaimeson
Pollen

6am CrossFit

1 x 5 @ 155 lbs

14

Julian
Haddad

8am CrossFit

1 x 5 @ 155 lbs

15

Andrés
Herrera

5pm CrossFit

1 x 5 @ 135 lbs

15

Michael
Liu

6pm CrossFit

1 x 5 @ 135 lbs

15

Ryan
Johnson

7pm CrossFit

1 x 5 @ 135 lbs

16

Jet
Javelet

5pm CrossFit

1 x 5 @ 130 lbs

17

Trevor
Moncrief

6am CrossFit

7 x 5 @ 105 lbs

18

Marcus
Alexander

7am CrossFit

1 x 4 @ 120 lbs

Female Clients

1

Heather
Spears

12pm CrossFit

1 x 5 @ 150 lbs

2

Deandra
Van Houten

12pm CrossFit

1 x 5 @ 135 lbs

3

Jaclyn
Morbitzer

7am CrossFit

1 x 5 @ 120 lbs

3

Molly
Schaefer

6pm CrossFit

1 x 5 @ 120 lbs

4

Wifey
(aka Chris ...

6pm CrossFit

1 x 5 @ 115 lbs

1x2@125

5

Genesis
Dejesus

5pm CrossFit

1 x 5 @ 105 lbs

unassisted

5

Heather
Dunn

4pm CrossFit

1 x 5 @ 105 lbs

5

kasey
stark

5pm CrossFit

1 x 5 @ 105 lbs

5

Ruth
Rittermann

6am CrossFit

1 x 5 @ 105 lbs

6

Theresa
Brinsa

4pm CrossFit

1 x 5 @ 103 lbs

7

Laura
Ringgold

5pm CrossFit

1 x 5 @ 100 lbs

7

Maria
Mercado

6pm CrossFit

1 x 5 @ 100 lbs

8

Lisa
Gift

4pm CrossFit

1 x 5 @ 95 lbs

failed at 100

8

Melissa
Gomez

5pm CrossFit

1 x 5 @ 95 lbs

9

Zully
Barrientos

12pm CrossFit

1 x 5 @ 90 lbs

10

Janis
Green

7am CrossFit

1 x 5 @ 85 lbs

11

Thuong
Ton

7am CrossFit

1 x 5 @ 70 lbs

12

Laura
Vielmo

7pm CrossFit

4 x 5 @ 65 lbs

12

Kaitlin
Woods

6pm CrossFit

1 x 5 @ 65 lbs

Heavy yet could go heavier

13

Janny
Zaa

7pm CrossFit

1 x 5 @ 63 lbs