Bench Press - Metcon

Monday, August 29, 2022

CFG - OPEN GYM

1400

Warm-up

2 ROUNDS OF:

3 Cat/Cows

3 Up-Downs

6 Alt. Face Down Scorpions 

3 Air Squats

5 Cal Row

INTO…

 2 ROUNDS OF:

3/3 Moose Antlers

4 x Scap PU + Push Up

4 Burpees

4 Jump Squats 

6 Cal Row - Hard

Strength

Bench Press (10-8-6*)

Superset each set with 10/10 Half Kneeling SA DB Arnold Press.

*Start Moderate and Build to a Moderate-Heavy Weight.

-Rest as Needed b/t Sets- (Score is Weight)

I used 95-115-135 and supersetted with 15# SA DB Press

Metcon (Calories)

4 SETS ON A 4:00 RUNNING CLOCK...

24 DB Goblet Squats (50/35)

12 Alt. SA DB Devil's Press

Max Cal Row in Time Remaining...

-Rest :30 b/t Sets-

(Score is Total Cals)

I scaled to 15# on Goblet Squat and substituted 10 burpees for Devil's Press.

I finished 14-12-10-10 Calories = 46 Total

Finisher

3-3-3-3-3-2-2-2-2-2 = 25 pull-ups (EMOM style)

10-6-4 Calf raises