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Components

Bench Press

Metcon

Settings

Workout

Bench

Warm-up

2 Rounds:
20 Band Pull Aparts
10 GHD Sit-ups
5 Double Pushup inchworms
10 Bent over Reverse Flies (light)

Weightlifting

Bench Press (5 x 10 @ 50-60% of 1 RM)

Bench Press

Details:
Same load over all 5 sets. Rest 2:00 between sets

Metcon

EMOM : Metcon (AMRAP - Rounds and Reps)

EMOM For as Long as Possible:
Minute 1:
3 Pull-Ups
2 Push-ups

Minute 2:
3 Pull-Ups
4 Push-ups

Minute 3:
3 Pull-Ups
6 Push-ups

Continue with this pattern, adding 2 reps to the push-ups every round until the prescribed work cannot be completed in 1 minute.

(15 Minute Cap)

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

Whiteboard:

Thursday, October 21, 2021

Male Clients

1

Brandon
Thorsten

7am CrossFit

5 x 10 @ 186 lbs

2

Nate
Cobb

12pm CrossFit

5 x 10 @ 185 lbs

3

Papi
Aka Teddy

12pm CrossFit

5 x 10 @ 175 lbs

4

Izick
Espinoza

CrossFit: 5:00 AM

5 x 10 @ 165 lbs

5

Adam
Gelfand

12pm CrossFit

5 x 10 @ 160 lbs

5

Mike
Tighe

12pm CrossFit

5 x 10 @ 160 lbs

6

Connor
Miller 🍟 🍔

CrossFit: 5:00 AM

5 x 10 @ 155 lbs

% based off 270

6

Daniel
Schaerer

6am CrossFit

5 x 10 @ 155 lbs

7

AJ!
Isabelo

6am CrossFit

5 x 10 @ 145 lbs

7

Dre
Flores

5pm CrossFit

5 x 10 @ 145 lbs

7

Spencer
Baker

5pm CrossFit

5 x 10 @ 145 lbs

8

Javier
Morales

CrossFit: 5:00 AM

5 x 10 @ 140 lbs

9

Private

6am CrossFit

5 x 10 @ 135 lbs

9

James
Gillcrist

5pm CrossFit

5 x 10 @ 135 lbs

First recorded bench press! Could of done more if it was 1 bench ...

9

Laith
Quntar

5pm CrossFit

5 x 10 @ 135 lbs

9

Ryan
Figuerado

4pm CrossFit

5 x 10 @ 135 lbs

9

Ryan
Goderre

CrossFit: 5:00 AM

5 x 10 @ 135 lbs

10

Christian
Lopez

12pm CrossFit

5 x 10 @ 125 lbs

11

Gary
Waldrop

6am CrossFit

5 x 10 @ 115 lbs

12

Pete
Mc Workman

6am CrossFit

5 x 10 @ 100 lbs

13

Miguel
Parra

12pm CrossFit

5 x 10 @ 95 lbs

13

Mike
Goss

12pm CrossFit

5 x 10 @ 95 lbs

13

Paul
Miller

4pm CrossFit

5 x 10 @ 95 lbs

13

Ryan
Gift

6am CrossFit

5 x 10 @ 95 lbs

14

Joel
Briggs

8am CrossFit

5 x 10 @ 75 lbs

15

Emilio
Lee

12pm CrossFit

5 x 10 @ 65 lbs

-Started at 25 lbs each side plus 45 lbs barbell - 30 lbs each - ...

Female Clients

1

Heather
Spears

5pm CrossFit

5 x 10 @ 110 lbs

2

Melissa
Gomez

4pm CrossFit

5 x 10 @ 75 lbs

2

Steph
Jarosz

12pm CrossFit

5 x 10 @ 75 lbs

3

Theresa
Brinsa

4pm CrossFit

5 x 10 @ 70 lbs

4

Alissa
Cobb

6am CrossFit

5 x 10 @ 65 lbs

4

Brianna
Perry

4pm CrossFit

5 x 10 @ 65 lbs

4

Christina
Oh

8am CrossFit

5 x 10 @ 65 lbs

4

Private

5pm CrossFit

5 x 10 @ 65 lbs

4

Rachael
Hoffman

7am CrossFit

5 x 10 @ 65 lbs

60% of 1RM, easy

5

Emily
Small

7am CrossFit

5 x 10 @ 60 lbs

6

Becca
Chang

5pm CrossFit

5 x 10 @ 55 lbs

6

Jenie
Reyes

5pm CrossFit

5 x 10 @ 55 lbs

6

Phoebe
Seaver

5pm CrossFit

5 x 10 @ 55 lbs