Tuesday
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
PROGRESSIVE WARM-UP | 6:00
1 set:
:30 shoulder taps (slow)
:30 shoulder taps (fast)
1 set:
:30 supermen (slow)
:30 supermen (fast)
1 set:
:30 knee push-ups (slow)
:30 push-ups (fast)
1 set:
:30 alternating scorpions (slow)
:30 alternating scorpions (fast)
1 set:
:30 burpees (slow)
:30 burpees (fast)
Warm-up (No Measure)
BENCH PRESS REVIEW | 5:00
Have your athletes gather in a semi-circle as you demonstrate and explain the setup, execution, and spotting for the bench press.
TEACHING POINTS FOCUS
Setup Eyes around the bar when it’s at the end of the j-cup, feet wide and on the floor, with the knees out, shoulders squeezed tight with a small arch in the lower back.
Grip J-cup should be around wrist-height when arms are extended straight, but athletes can range from thumbs touching the smooth to pinkies touching the first ring in the knurling.
Execution Bar isn’t over the eyes, but the chest (slight downward angle at the shoulder). Bar comes down as the elbows stay in and tight, press straight up from the chest without letting the shoulders rise.
Spotting One arm over and one under with a stagger stance, fingers float under the bar as the athlete presses, only touch the bar if the athlete asks for help or if it travels down, athlete continues to press to finish.
Warm-up (No Measure)
On a 7:00 clock:
3-4 sets:
3-5 bench press
– Rest 1:00-1:30 between sets.
Workout
Bench Press (3-3-3-3-3-3-3)
Build to heavy 3 rep
Post Workout Skill
Metcon (No Measure)
EMOM 8:
:20 handstand hold
– Rest :40
Stretch
Warm-up (No Measure)
2-3 sets:
:20 doorway pec stretch/side
20 banded pull-aparts