Bench Press - Metcon

Thursday, January 2, 2025

Westbound CrossFit (Coach Ryley)

1200 (5 of us)

Warm Up

AMRAP 4

10/7 cal bike or row

400' Shuttle run

MOVEMENT/MOBILITY - light DB's, plate stack

*grab light DBs

8 bent over reverse flies

8 lateral raises

8 front raises

8/8 single arm overhead tricep extension

8 push ups

4 prone T's

4 prone Y's

4 prone I's

4 prone W's

8 push ups

4/4 reverse lunges

:30 samson stretch / side

:30 spiderman stretch on plate stack / side

4/4 reverse lunges off plate stack

STRENGTH

25 Minutes Total (TABATA Starts @ 21:00)

5 Sets

10 Bench Press @ 55-65%

10 Bent Over Reverse Flies @ Light

----2:00 Rest B/t----

+

3-4 Sets

6/6 DB Reverse Lunge from 6" Plate Stack - DB Held in Goblet Position

12 DB Lateral Raises

----1:30 Rest B/t----

+

@ 21:00 Tabata

8x

:20 Hollow Hold

:10 Rest

I used 85 pounds for the bench press and 10 pounds for the reverse flies and lateral raises

Metcon (Health)

For Time (10min Cap)

400' Farmer Carry (50/35s#)

40/30 Cal Bike

400' Shuttle Run

20/15 Cal Row

I scaled to 35 pound dumbbells, 30 cal bike and finished in 9:08

Deep Squat Hold

1/2/2024 - 2 minutes = 1 point