Bench Press - 2K Row

Tuesday, January 7, 2025

Westbound CrossFit (Coach Bryn)

1200 (12 of us)

WARM UP

500m row (2:45)

:30 rest

300m row @ faster (2:30)

:30 rest

100m row @ faster (2:20)

:30 rest

200m row @ same (2:20)

MOVEMENT/MOBILITY

*grab foam roller and barbell

:30 t-spine extension + flexions

:30 t-spine opener w/ arms overhead

:30 book t-spine opener / side

8 supermans

8 prone snow angels

8 push ups

:20 push up iso hold

STRENGTH

Building to a 1 Rep Max Bench Press

E :90 x 3

6-8 Bench Press @ 50-65%

+

E 2:00 x 6-8 - 95/105/115

3/3/2/2/1/1/1/1 - 125/135/145/165/180/190/200

Bench Press @ 70%+

Bench press

1 x 1

I was thrilled with my bench today and 190 pounds felt so smooth.  I got greedy with the 10 pound jump, but still think it was the right attempt.

METCON

2k Row

Max Effort 2k Row

I finished this in 9:46 and felt good about the effort.  I came out a little hot, but settled into a 2:30 pace for the last 1000 meters.

The programming this week is all about Benchmarks:

Day 1 - 1RM C&J and Fran (thrusters and PU)

Day 2 - 1RM Bench Press and 2K Row

Day 3 - 1RM Back Squat and Diane (deadlift and HSPU)

Day 4 - The West Special (Echo bike, BMU, BBJO)

Day 5 - 5K Run