Wednesday, November 6, 2019

Tempo Bench Press - Metcon

Wednesday, November 6, 2019

Crossfit Golden - Lacey

1200 - 14 of us

Warm Up

90 sec burpee
90 sec pec stretch on rig
90 sec plank push-ups
90 sec banded external rotation
90 sec slow HRPU
90 sec wrist/forearm
90 sec athletes choice - foam roll, kip swings


Every 90 seconds, for 12 minutes (8 sets):
Bench Press (2 Reps @ 21X1)

Use approximately 80% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.

I tested 135, but opted for 125 and was able to maintain good tempo on all reps.  Pec felt tight, but not painful, a little crunchy noise on the first rep.


Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 14 minutes of:
40 Double-Unders
20 Single-Arm Dumbbell Push Presses* (50/35 lbs)
10 Strict Pull-Ups

*For the Single-Arm Dumbbell Push Press,  you must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.

I scaled this to 20 DU, 30# DB push press and 5 strict pull-ups.  My pec started to hurt on the third round and I switch to banded pull-ups for the last 2 reps.

R1 - 20 DU-20 PP-5 strict pull-ups 2-1-1-1
R2 - 20 DU-20 PP-5 strict pull-ups 2-1-1-1
R3 - 20 DU-20 PP-3 strict pull-ups 1-1-1; 2 banded pull-ups 2
R4 - 20 DU-20 PP-5 banded pull-ups 3-2
R5 - 20 DU-20 PP

Equipment Update

Nisrok Elbow Sleeves - I finally had a chance to try these out on the push presses.  While I did not go heavy, they did provide good support.  The seam in the front of the elbow pocket was a little irritating, but overall a good purchase.

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