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 (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