CrossFit – Mon, Jan 23

Crossfit Chilliwack – CrossFit

Warm up

DYNAMIC WARM-UP | 6:00

2 sets:

30 jumping jacks

10 bent-over rows

10 upright rows

8 shoulder presses

8 push presses

– Use an empty barbell.

Skill Review

BENCH PRESS | 5:00

PHASE OF EXECUTION FOCUS

Setup Heels on the ground (use plates if necessary), knees out over the toes, shoulder blades retracted, bar over the chest.

Descent Elbows tucked tight, shoulders stay arched, bar touches the chest/sternum.

Ascent Push through the heels and shoulders, press the bar up and away from the eyes, arms locked out at the top.

1 set:

10 bench presses (empty barbell)

Build-up

BENCH PRESS BUILD-UP | 5:00

On a 7:00 clock:

3-5 bench presses (building)

– Build to 70-80% of 1-rep-max bench press.

Bench Press (3-3-3-3-3)

Shoulder Press (3-3-3-3-3)

Push Press (3-3-3-3-3)

Stretch

1 set:

1:00 child’s pose

1:00 scorpion stretch/arm