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Components

Bench Press

Surprise

Banded Overhead Trice ...

Banded Triceps Pushdowns

Settings

Workout

Surprise

Warm-up

A:

3:00 - 7:00
2 Rounds of 20s Work/10s Rest of:
1a) Abmat Sit-ups
1b) Alt. Box Step-ups
1c) Banded Pushdowns
1d) Banded Pull-aparts
*Move through all 4 movements for a total 2 rounds each
8:00 - 15:00
Warm-up/review the Bench Press
*Between sets complete 5 Plyo Push-ups (CNS Prep)

Strength/Skill

B: Bench Press (Build to a 1RM in 8-10 sets. Rest 2:00)

Bench Press

- Build to a 1RM (1+ = 3-4 singles above 90%)
- sets should look like: 5-4-3-2-1-1-1-1..
- Beginner: Bench Press: 5 x 5, adding weight if form permits.

Metcon

C: Surprise (Time)

For time:
20-15-10-5
Push Press (135, 95)
Burpee Pull-ups

L3: (115, 75)
L2: (95, 65)
L1: (75, 55) (No pull-up)
14:00 Time Cap

Extra Credit

D1: Banded Overhead Tricep Extension (3 x 15 + 15. Rest 60s.)

https://www.youtube.com/watch?v=ioMF-2ErRLw

D2: Banded Triceps Pushdowns (3 x 15 + 15. Rest 60s.)

https://www.youtube.com/watch?v=aWWmmeuVLhg

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

Whiteboard:

Friday, September 27, 2019

Male Clients

1

Kevin
Randel

1:00PM CrossFit Group Cla...

1 x 1 @ 285 lbs

10@185 (warm up) 292.2 Fail

2

Stephen
Dees

1:00PM CrossFit Group Cla...

1 x 1 @ 260 lbs

3

Tevis
Blom

5:00PM CrossFit Group Cla...

1 x 1 @ 240 lbs

4

Ryan
Fox

CrossFit: 7:00 AM

1 x 1 @ 235 lbs

5

Bradley
Farrell

5:00PM CrossFit Group Cla...

1 x 1 @ 225 lbs

6

Dominic
Talanca

5:00PM CrossFit Group Cla...

1 x 1 @ 215 lbs

10# PR

7

Clark
Wilson

1:00PM CrossFit Group Cla...

1 x 1 @ 210 lbs

8

Dan
Glauber

6:00 CrossFit Group Clase...

1 x 1 @ 205 lbs

9

Kevin
English

1:00PM CrossFit Group Cla...

1 x 1 @ 200 lbs

10

Scott
Stalls

8:45 CrossFit Group Class...

1 x 1 @ 195 lbs

11

Paul
Ragan

8:45 CrossFit Group Class...

1 x 1 @ 190 lbs

finally got 185 after a year of attempts! and then a shaky 190

12

Christian
Bolz

1:00PM CrossFit Group Cla...

1 x 1 @ 185 lbs

12

Daniel
Scullion

6:00 CrossFit Group Clase...

1 x 1 @ 185 lbs

12

Phillip
Jacobs

8:45 CrossFit Group Class...

1 x 1 @ 185 lbs

Female Clients

1

Ali
Papi

8:45 CrossFit Group Class...

1 x 1 @ 150 lbs

2

Kimberly
Grenier

5:00PM CrossFit Group Cla...

1 x 1 @ 145 lbs

No PR 😭

3

Courtney
Steele

5:00PM CrossFit Group Cla...

1 x 1 @ 140 lbs

Tied old pr

4

Andrea
Wilson

1:00PM CrossFit Group Cla...

1 x 1 @ 135 lbs

4

Meg
Gemelli

1:00PM CrossFit Group Cla...

1 x 1 @ 135 lbs

4

Shelby
Morge

5:00PM CrossFit Group Cla...

1 x 1 @ 135 lbs

Tied old pr

5

Christine
Cadwallader

8:45 CrossFit Group Class...

1 x 1 @ 125 lbs

5

Eryn
Davis

8:45 CrossFit Group Class...

1 x 1 @ 125 lbs

PR😊

5

Jill
Scullion

6:00 CrossFit Group Clase...

1 x 1 @ 125 lbs

6

Jennifer
Sullivan

8:45 CrossFit Group Class...

1 x 1 @ 110 lbs

6

Monica
Jacobs

8:45 CrossFit Group Class...

1 x 1 @ 110 lbs

110# was sloppy, but a PR.

7

Brooke
Scacheri

8:45 CrossFit Group Class...

1 x 1 @ 105 lbs

Sore back

7

Jessica
Wold

8:45 CrossFit Group Class...

1 x 1 @ 105 lbs

7

Lindsey
Gerkens

1:00PM CrossFit Group Cla...

1 x 1 @ 105 lbs

8

Beth
Grace

1:00PM CrossFit Group Cla...

1 x 1 @ 95 lbs

9

Anna
Zarn

CrossFit: 7:00 AM

1 x 1 @ 85 lbs

10

Elizabeth
McLamb

8:45 CrossFit Group Class...

1 x 1 @ 80 lbs

10

Katie
Ragan

8:45 CrossFit Group Class...

1 x 1 @ 80 lbs

11

Hannah
Grace

6:00 CrossFit Group Clase...

1 x 1 @ 50 lbs