Bench Press - Metcon

Wednesday, November 21, 2024

Back Country CrossFit West (Coach Rylee)

1630

Warm Up

2 min air bike

20 banded pull aparts

20 push-ups

8/8 banded shoulder punch, external rotation

8/8 banded shoulder punch, internal rotation

8/8 lateral banded glute kickouts

8 hollow hold band pull-overs

3/3 box step up to balance point

3/3 lateral step up with inside leg

3/3 lateral step up with outside leg

Strength

25 Minutes to Complete

6 Sets

3 Bench Press with 1 second pause on chest

- 2 min rest -

3 Sets

8/8 DB Goblet Step Ups

15 DB Pullovers

- 2 min rest - 

3 sets

10-20 seconds Copenhagen Plank

10-15 Narrow Stance Push-ups

15-20 Barbell Bicep Curl

This was a good mover for me.  I started with 115 and went up to 125 on the bench press.  I used a 20 pound dumbbell for the step ups and pullovers.  I did planks with my knee on the bench and 2x5 push-ups to a bench.  I used 33 pounds for the biceps curls and made it to the 3rd round, but did not finish.

Metcon (Health)

EMOM 10

10/7 Cal Bike + Max Front Squats 45/35#

10 Walking Lunges

This was deceptively tough.  After going out too hot at 8 calories, I dropped to 6 calories the next 4 intervals.  I did OK on the squats getting 6-4-5-4-4 reps.