CrossFit – Wed, Mar 29
Crossfit Chilliwack – CrossFit
Warm up
1 set:
1:00 row (conversation pace – 16-20 stroke rate)
10 alternating scorpion stretches
:30 plank hold
10 alternating plank reach-throughs
1 set:
1:00 row (moderate pace – 20-24 stroke rate)
10 inch-worms
:30 plank hold
10 push-ups
1 set:
1:00 row (fast pace – 24-30+ stroke rate)
20 alternating shoulder taps
:30 plank hold
10 hand-release push-ups
Skill Review
BENCH PRESS REVIEW AND PRACTICE | 8:00
BENCH PRESS FOCUS
Setup Hands outside shoulders, butt on the bench, and heels driving into the floor.
5 bench press Elbows stay tight to the body throughout each rep.
5 bench press Press barbell directly over the chest.
5 bench press Drive heels into the ground (shorter athletes may need to step on bumper plates).
Re-racking the barbell With arms extended, push the barbell back onto the J-hooks. “Feel the steel.”
Pre workout Load-up
3 sets:
5 bench presses
– Build up in load.
– Rest :30-1:00 between sets.
RX (Time)
3 rounds for time:
37/50 calorie row
25 bench presses (95/135 lb)
INTERMEDIATE (Time)
3 rounds for time:
25/37 calorie row
25 bench presses (65/95 lb)
BEGINNER (Time)
3 rounds for time:
17/25 calorie row
15 bench presses (55/75 lb)
Stretch
Accumulate:
1:00 banded shoulder stretch/arm