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Close Grip Bench Press

2014 Regionals Event 5

DB Shrugs

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Workout

Nov 9th

– Strength: Today we are building to a max in the Close Grip Bench Press followed by a drop set. Have a plan and make small jumps in weight to beat your previous max by 5#s. Once you’ve rested you’ll complete a drop set at 75% of 1RM for max reps. – Metcon: Today is intended to be a sprint, 95-100% effort. You’ll likely be able to go faster on this one then you think. If you’re using chin-ups for rope climb scaling these sets should be able to be completed fast/UB.

Warm-up

A:

Coach Led Movement in place. Athletes will need a light band
– 10 Yoga Push-ups
– 15 Slow Banded Pull-aparts
– 10 Scorpions
– 15 Slow Banded Pull-aparts
– 10 Reveres Lunges in place
– 15 Slow Banded Pull-aparts
– 10 Yoga Push-ups
– Put band on pull-up and complete 45 Banded Pushdowns in as few of sets as possible.
Then 7 minutes on,
Rope Climb Review
Close Grip Bench Review

Strength/Skill

B: Close Grip Bench Press (1RM + Drop Set. Rest 2:00)

https://www.youtube.com/watch?v=7aW0JEl3s44

~ After a 1RM is completed athletes will take 75% of that number and perform 1 set x max reps
**After:
Metcon Prep: Warm-up Rope Climbs/Set-up Scaling.

Metcon

C: 2014 Regionals Event 5 (Time)

10 RFT:

1 Rope Climb
200 Ft. Sprint

11:00 Cap

Rx+:(Legless Rope Climbs)
L3: (8 Rounds)
L2: (5 Band Assisted Chin-ups per round)
L1: (5 Ring Rows per round)

Alternate Options:
Air Bike or Ski Erg x 10/8 Calories per round (or 20s whichever comes first)
Rowing x 15/12 Cals per round

Extra Credit

D: DB Shrugs (4 x 15. Rest 60s.)

https://www.youtube.com/watch?v=PgspICbil44

– Hold peak contraction for 1 count.

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

Whiteboard:

Friday, November 09, 2018

Male Clients

1

Jason
McLeod

6:00 CrossFit Group Clase...

1 x 1 @ 275 lbs

Drop #205x11

2

Kevin
Randel

1:00PM CrossFit Group Cla...

1 x 1 @ 270 lbs

11 reps 205 76%

3

Jordan
Vance

1:00PM CrossFit Group Cla...

1 x 1 @ 255 lbs

195x11

3

Kevin
Boyette

5:00PM CrossFit Group Cla...

1 x 1 @ 255 lbs

190x9

4

Ryan
Fox

6:00 CrossFit Group Clase...

1 x 1 @ 245 lbs

Drop 185 x 9

5

Brett
Keeler

6:00 CrossFit Group Clase...

1 x 1 @ 235 lbs

6 reps @ 175

5

Greg
Barber

6:00 CrossFit Group Clase...

1 x 1 @ 235 lbs

Drop 180 x 12

6

TJ
Beatty

6:00 CrossFit Group Clase...

1 x 1 @ 230 lbs

12 reps 155

7

Jeff
Groves

8:45 CrossFit Group Class...

1 x 1 @ 215 lbs

160 x 10

8

Jon
Higgins

6:00 CrossFit Group Clase...

1 x 1 @ 205 lbs

9

Adam
Zazzali

6:00 CrossFit Group Clase...

1 x 1 @ 175 lbs

9

Christian
Bolz

1:00PM CrossFit Group Cla...

1 x 1 @ 175 lbs

9

Kevin
English

1:00PM CrossFit Group Cla...

1 x 1 @ 175 lbs

Barely missed 185

10

Paul
Ragan

5:00PM CrossFit Group Cla...

1 x 1 @ 170 lbs

failed twice at 175 and then hit 170...1x10 at 125

11

Alan
Brook

8:45 CrossFit Group Class...

1 x 1 @ 165 lbs

1x10@125

12

Scott
Shapiro

8:45 CrossFit Group Class...

1 x 12 @ 145 lbs

115#, 135#, 155#, 185#, 205# fail 195#

Female Clients

1

Courtney
Steele

8:45 CrossFit Group Class...

1 x 1 @ 135 lbs

10 drop set reps 96%

1

Jade
Knutson Day

6:00 CrossFit Group Clase...

1 x 1 @ 135 lbs

Drop set at 95lb for 11 reps

1

Meg
Gemelli

1:00PM CrossFit Group Cla...

1 x 1 @ 135 lbs

Then 14 @100

2

Kaysie
Keeler

1:00PM CrossFit Group Cla...

1 x 1 @ 130 lbs

75% - 14@95#

2

Kimberly
Grenier

8:45 CrossFit Group Class...

1 x 1 @ 130 lbs

8 reps drop set @100lbs

2

Shelby
Morge

5:00PM CrossFit Group Cla...

1 x 1 @ 130 lbs

6 @ 105, should have rested longer

3

Gretchen
Steed

5:00PM CrossFit Group Cla...

1 x 1 @ 125 lbs

8@105

4

Liz
Vasquez

8:45 CrossFit Group Class...

1 x 1 @ 115 lbs

4

Selena
Boyette

6:00 CrossFit Group Clase...

1 x 1 @ 115 lbs

Drop set 85# x 12

5

Christine
Abbata

7:00 CrossFit Group Clase...

1 x 1 @ 110 lbs

75% 80lbs x 10

6

Monica
Jacobs

8:45 CrossFit Group Class...

1 x 1 @ 95 lbs

12 reps @ 70#

7

Christina
Dees

7:00 CrossFit Group Clase...

1 x 1 @ 85 lbs

8

Brooke
Scacheri

8:45 CrossFit Group Class...

1 x 1 @ 100 lbs

7 reps at 75#

8

Karla
Fierimonte

8:45 CrossFit Group Class...

1 x 1 @ 75 lbs

8

Katie
Ragan

5:00PM CrossFit Group Cla...

1 x 1 @ 75 lbs

9

Emma
English

1:00PM CrossFit Group Cla...

1 x 1 @ 65 lbs

10

Christine
Cadwallader

8:45 CrossFit Group Class...

4 x 6 @ 35 lbs

Barbells on floor