CrossFit – Mon, Nov 7

Crossfit Chilliwack – CrossFit

Warm Up

DYNAMIC WARM-UP | 6:00

3 sets:

50 jumping jacks

15 PVC banded face pulls

10 hand-release push-ups

Warm Up

BENCH PRESS WARM-UP AND REVIEW | 15:00

Set-up:

Hands slightly wider than shoulder width.

Shoulder blades pulled down and back (retracted)

Full foot on the floor, feet as close to hips as possible.

Slight arch in the lower back.

Bar held over the chest.

PROGRESSION FOCUS

10 paused bench press Elbows stay tucked close to the body, bar touches the lowest part of the chest

10 bench press Elbows stay tucked and close to the body, bar touches the chest before athletes being to press

Warm-up:

1 set:

10 bench presses (add 10-90 lbs)

5 bench presses (add 5-90 lbs)

3 bench presses (add slightly more weight)

1 bench press (add slightly more weight)

1 bench press (add slightly more weight)

-The next set should be the athletes starting weight.

Bench Press (Every 2:00 for 3 sets:
1 bench press)

Bench Press (Every 2:00 for 3 sets:
3 bench presses)

Bench Press (Every 2:00 for 3 sets:
5 bench presses)

Bent Over Row (On an 8:00 clock:
8 barbell bent over rows
– Build to a heavy set.)

Stretch

1 set:

1:00 lacrosse ball mash on deltoid/side

1:00 lacrosse ball mash on pec/side