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Bench Press

Metcon

Metcon

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Workout

Climb

– Strength: Today we’ll work up to a 1RM close grip bench press. Start with larger sets and work to singles as you increase in weight. Rest 2 minutes between heavy singles and make sure you have a spot as you increase in weight. – Metcon: Today’s AMRAP should be done at 75% effort throughout the entire workout. Choose a lighter weight for the barbell row. The run will be a good opportunity to rest your grip. Focus on efficient breathing during the run.

Warm-up

A: Metcon (No Measure)

2 Rounds of:
Banded Pushdowns x 20
Deadbugs x 20 (total)
Barbell Rows x 20 (empty bar) (pronated grip set #1/supinated grip set #2)
Then,
Rope Climb Practice
*1 – 1/2 Rope climb for people that have them (climb half-way up the rope 7.5 ft)
*1 Ground to standing for people that do not

Strength/Skill

B: Bench Press (5-4-3-2-1+. Rest 2:00)

Bench Press

– Build to a 1RM (1+ = 3-4 singles above 90%.)
– Beginners: Build to a moderate set of 3 only adding weight if form permits.

Metcon

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 12:

2 Rope Climbs
20 Barbell Rows (95, 65)
200 Meter Run

L3: (1 Rope Climb) (75, 55)
L2: (5 Strict Band Assisted Chin-ups) (65, 45)
L1: (8 Ring Rows) (55, 35)

Accessory Work

D: Metcon (Weight)

Shoulder Circuit

3 x 10-15 ea. Rest 60s

Lateral raise + front raise + cuban press
*Go light with these

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

Whiteboard:

Friday, April 05, 2019

Male Clients

1

Joel
Brown

6:00 CrossFit Group Clase...

1 x 1 @ 335 lbs

2

Jason
McLeod

6:00 CrossFit Group Clase...

1 x 1 @ 275 lbs

3

Jordan
Vance

1:00PM CrossFit Group Cla...

1 x 1 @ 270 lbs

4

Greg
Barber

6:00 CrossFit Group Clase...

1 x 1 @ 255 lbs

5

Ryan
Fox

8:45 CrossFit Group Class...

1 x 1 @ 245 lbs

I’m good with this today. 👍🏻

6

Dan
Ashworth

6:00 CrossFit Group Clase...

1 x 1 @ 225 lbs

7

Daniel
Scullion

6:00 CrossFit Group Clase...

1 x 1 @ 195 lbs

8

Kevin
English

5:00PM CrossFit Group Cla...

1 x 1 @ 190 lbs

Close grip - missed 195

9

Shane
Higgins

5:00PM CrossFit Group Cla...

1 x 1 @ 185 lbs

10

Paul
Ragan

5:00PM CrossFit Group Cla...

1 x 1 @ 180 lbs

11

Dan
English

5:00PM CrossFit Group Cla...

1 x 1 @ 175 lbs

11

Nathan
Graff

6:00 CrossFit Group Clase...

1 x 1 @ 175 lbs

Ladder bar

12

Alan
Brook

8:45 CrossFit Group Class...

1 x 1 @ 165 lbs

Close grip

12

Phillip
Jacobs

5:00PM CrossFit Group Cla...

1 x 1 @ 165 lbs

13

Bradley
Cooke

1:00PM CrossFit Group Cla...

1 x 1 @ 160 lbs

14

Scott
Stalls

8:45 CrossFit Group Class...

1 x 1 @ 125 lbs

Soar shoulder

Female Clients

1

Kimberly
Grenier

1:00PM CrossFit Group Cla...

1 x 1 @ 145 lbs

2

Shelby
Morge

5:00PM CrossFit Group Cla...

1 x 1 @ 130 lbs

3

Jamie
Troche

1:00PM CrossFit Group Cla...

1 x 1 @ 120 lbs

4

Lindsey
Gerkens

8:45 CrossFit Group Class...

1 x 1 @ 115 lbs

Fiiinally 😁

5

Jennifer
Sullivan

8:45 CrossFit Group Class...

1 x 1 @ 110 lbs

6

Christine
Cadwallader

8:45 CrossFit Group Class...

3 x 3 @ 100 lbs

6

Monica
Jacobs

8:45 CrossFit Group Class...

1 x 1 @ 100 lbs

6

Stacy
Kapello-Fox

6:00 CrossFit Group Clase...

1 x 1 @ 100 lbs

7

Rachel
Hatfield

5:00PM CrossFit Group Cla...

1 x 1 @ 95 lbs

8

Beth
Grace

8:45 CrossFit Group Class...

1 x 1 @ 87 lbs

9

Katie
Ragan

5:00PM CrossFit Group Cla...

1 x 1 @ 85 lbs

Real slow up

10

Anna
Zarn

5:00PM CrossFit Group Cla...

1 x 1 @ 80 lbs

Tired today

10

Jessica
Morrison

1:00PM CrossFit Group Cla...

1 x 1 @ 80 lbs

10

Karla
Fierimonte

8:45 CrossFit Group Class...

1 x 1 @ 80 lbs

Close grip

11

Elizabeth
McLamb

8:45 CrossFit Group Class...

1 x 1 @ 77 lbs

12

Pam
Stalls

1:00PM CrossFit Group Cla...

1 x 1 @ 75 lbs

Close grip

13

Grace
Jacobs

CrossFit: 7:00 AM

1 x 1 @ 70 lbs

14

Diane
Hodapp

CrossFit: 7:00 AM

4 x 3 @ 40 lbs

dumbbells

15

Private

CrossFit: 7:00 AM

4 x 3 @ 30 lbs