Tuesday, May 21, 2019

Tempo Bench Press - BBJO

Tuesday, May 21, 2019

Crossfit Golden - Diedre/Lacey

1530 - 11 of us

Warm Up

90s of

pec stretch
jump squat + air squat
banded external rotation
slow hrpu
wrist/forearm stretch
quad/hamstring stretch
down dog/cobra

bench press warm-up


Every 2 minutes, for 10 minutes (5 sets) of:

Bench Press (3 reps @ 21X1)

Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible.

I worked with 125# and felt really smooth with good power on the X.  Target was 75% of 1RM which would have had me at 135#.


"Desire" (AMRAP - Reps)

For max reps:

5 Minutes of Burpee Box Jump-Overs (24″/20″)

I used a 24" box and managed 31 reps.  I sped up a little during the last two minutes, but kept a really good pace.  Target was 50 reps, but I probably could not have sustained that even jumping to a 45# plate.

No comments:

Post a Comment