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Components

Bench Press

Metcon

Settings

Workout

Bench Day Pump

Warm-up

(0:00-15:00)
1 Round:
1:00 ECHO Bike (:20 Slow, :20 Moderate, :20 Fast)
:30 Single Unders
8E Shoulder CARs

Then, 2 Rounds of the following:
12 Straight Arm Banded Lat Pulldown
6E-Direction KB Halos (Light)
10E light db curls
10 pushups

With remaining time to build up to 80% of BW Bench

Strength

Alternating rounds every 1:15 for 8 rounds (4 of each movement):
-8 Bench @ 80% body weight
-8 chin ups (supinated grip)

Bench Press (4 x 8 @ 80% body weight)

Bench Press

Metcon

Metcon (AMRAP - Rounds and Reps)

Conditioning: 10:00 AMRAP (40:00-50:00)
3 Bar Muscle-Ups
6 Shoulder to overhead (135/95)
36 Double Unders

*Level 4: RX+ (155/105)
* Level 3: RX
* Level 2: Banded/Jumping BMU, Barbell (95/65), 3X DU Attempts + 1.5X Remaining Singles
* Level 1: Kipping C2B Pull-up OR Jumping BMU, Barbell (75/55), 1.5X Singles

* Goal: >7 Rounds

* Athlete Notes: Rep ranges are low to allow you to stay relatively unbroken through this while maintaining short rest periods during transitions. If working on BMU, you can perform them as long as possible before moving to a scaling option. Think about driving the bar overhead with your legs rather than pressing early to mitigate shoulder fatigue as you get deeper into this piece. Relax the shoulders on your double unders with a focus of rotating from the wrists while keeping elbows close and slightly behind your torso.

Cooldown

(56:00-60:00)
Minute 1: :45 Twisted Lizard (R)
Minute 2: :45 Twisted Lizard (L)
Minute 3: :20E Eagle in Saddle
Minute 4: :45 Hero Pose

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

Whiteboard:

Wednesday, September 14, 2022

Male Clients

1

Brandon
Thorsten

4pm CrossFit

4 x 8 @ 185 lbs

Incline BP, BW 178; strict false grip C2R

2

Spencer
Baker

5pm CrossFit

4 x 8 @ 175 lbs

3

Adam
Gelfand

12pm CrossFit

4 x 8 @ 170 lbs

80% of Connor Millers weight

3

Connor
Miller 🍟 🍔

5am CrossFit

4 x 8 @ 170 lbs

Weight-shame Wednesdays

3

Eric
Cisneros

Results For Open Gym

4 x 8 @ 170 lbs

4

Arturo
Fiero

8am CrossFit

4 x 8 @ 165 lbs

BW: 178

4

Konstantin
Zagustin

6pm CrossFit

4 x 8 @ 165 lbs

5

Eric
Otero

5pm CrossFit

4 x 8 @ 160 lbs

6

Olivier
Derei

6pm CrossFit

4 x 8 @ 155 lbs

80% of BW but felt easy

7

Ash
Kashani

6am CrossFit

4 x 12 @ 145 lbs

7

Alexander
Pulido

4pm CrossFit

4 x 8 @ 145 lbs

7

Bill
Curci

4pm CrossFit

4 x 8 @ 145 lbs

82% of body weight (175lb)

8

AJ!
Isabelo

6am CrossFit

4 x 8 @ 136 lbs

88%

8

Chris
Christian

6am CrossFit

4 x 8 @ 136 lbs

9

Chad
Baker

5am CrossFit

4 x 8 @ 135 lbs

9

Emilio
Lee

12pm CrossFit

4 x 8 @ 135 lbs

-8 BB bench press 45 lbs each side + 45 lbs BB -8 undergrip pull ...

9

Josh
Corrie

8am CrossFit

4 x 8 @ 135 lbs

155 for rounds 1-3

9

Mike
Tighe

6pm CrossFit

4 x 8 @ 135 lbs

I

9

Paul
Miller

4pm CrossFit

4 x 8 @ 135 lbs

145x2, 135x2

9

Steve
Sadler

5pm CrossFit

4 x 8 @ 135 lbs

10

sarvesh
Kumar

5pm CrossFit

4 x 8 @ 130 lbs

11

Anthony
Megliola

5am CrossFit

4 x 8 @ 125 lbs

70% BW

11

Raed
Manasrah

4pm CrossFit

4 x 8 @ 125 lbs

11

Ryan
Figuerado

4pm CrossFit

4 x 8 @ 125 lbs

12

Don
Couch

7am CrossFit

4 x 8 @ 100 lbs

1rm < body weight.😯

13

David
Hugenbruch

4pm CrossFit

4 x 8 @ 95 lbs

14

Pete
Mc Workman

6am CrossFit

2 x 8 @ 125 lbs

14

Ryan
Gift

6am CrossFit

1 x 8 @ 125 lbs

Female Clients

1

Heather
Spears

6pm CrossFit

4 x 8 @ 115 lbs

2

Claudia
Chaloner

8am CrossFit

4 x 8 @ 90 lbs

3

Betsy
Gelfand

6am CrossFit

4 x 8 @ 85 lbs

3

Katie
Klink

8am CrossFit

4 x 8 @ 85 lbs

3

Steph
Jarosz

8am CrossFit

4 x 8 @ 85 lbs

4

Lisa
Gift

Results For Open Gym

4 x 8 @ 80 lbs

4

Shawn
Ryan

Results For Open Gym

4 x 8 @ 80 lbs

5

Janis
Green

8am CrossFit

4 x 8 @ 75 lbs

5

Jenie
Reyes

8am CrossFit

4 x 8 @ 75 lbs

5

Rachael
Hoffman

4pm CrossFit

4 x 8 @ 75 lbs

67% of BW ; and unbroken strict chin ups

5

Vienna
Kaiser

8am CrossFit

4 x 8 @ 75 lbs

2 sets at 75 - 2 sets at 70

6

Cynthia Flavia
Belman

4pm CrossFit

4 x 8 @ 70 lbs

6

Katie
Mcalarney

4pm CrossFit

4 x 8 @ 70 lbs

7

Elizabeth
Mele

5am CrossFit

4 x 8 @ 65 lbs

7

Sharon
Lo

6pm CrossFit

4 x 8 @ 65 lbs

7

Tammy
Nguyen

6am CrossFit

4 x 8 @ 65 lbs

8

Jill
Fader

7am CrossFit

4 x 8 @ 60 lbs

8

Samantha
Evans

5pm CrossFit

4 x 8 @ 60 lbs

9

Donica
Ryder ⛵️

5am CrossFit

2 x 8 @ 85 lbs

2 @ 75

9

Kym
Janke

4pm CrossFit

2 x 8 @ 95 lbs

First 2 sets at 105