Tuesday, July 28, 2015

CrossFit Bench Press

Tuesday, July 28, 2015

Coach Pat

(11AM) 10 of us 2 girls (Erika, Paige), 8 guys (AJ, Rusty, …, and me)

Warm Up

500m Row then 3 Rounds of 10 Plank to Pillar, 5 Inchworm (no Pushup), 5 Side Planks With Dips/Side.  

We skipped the 500m Row and instead experimented with the operation of our shoulder joints.  We did the plank to pillar 5 in each direction each round.  We did the inch worm and side planks on the first 2 rounds.  I supported my weight with my high leg each time.  On the last round we skipped the inch worms and planks and instead hung from a pull up bar for 30 seconds.


Not For Time alternating rounds with a partner.  Bench for Max Reps (1 attempt at each weight). 


In between each set complete a max set of strict pull-ups.

I paired with Rusty.  We warmed up at 45#, 75#, 95# and 135#.  We skipped 225# and started at 185#.  I did banded pull-ups.  The intent was to get between 10-20 reps on pull-ups, but I was really shot after the bench press.

185# 1 rep, 9 pull-ups
155# 6 reps, 8 pull-ups
135# 9 reps, 7 pull-ups
95# 13 reps, 6 pull-ups

Instead of 5 sets, we finished with pushups in a group.  I got 12 pushups, versus Pat's 53!


2x500m Row, rest as needed between.

We did 1x500m Row all out and I finished in 1:59.


3x10 GHD Situps or 3x10 Janda Situps

We skipped these but Erika helped me out with technique and I did 3 sets of 10 reps, 9 reps and 4 reps of GHD Situps respectively.  I did not feel confident locking out my legs to pop-up.

We finished with Shoulder stretches against rack with arm overhead pressing against rack and arm bent pressing against rack.

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