Bench Press - Metcon

Monday, September 8, 2025

Westbound CrossFit (Coach Ryley)

1200 (5 of us)

Warm Up

Echo bike

PVC pass throughs

Push ups

Ring rows

Dead hang

Tempo bench press

Strength Superset

Every 2:30 x 4 sets

6-8 Bench Press @75-80%

Max Effort Ring Rows (8 reps minimum)

I did 4x8x115 pounds and Ring Rows with my heels ~3 inches forward of center.  Not a true max, but a good hard effort.

Conditioning

RXConditioning 

 Max reps in 5 rounds:

1:00 DB Bench Press (50/35s)

1:00 Knees to Elbows

1:00 Bike for Max Calories 

1:00 REST

Intermediate: 35/20lb. DB’s, Hanging knee raises

Baseline: 15/10lb.DB’s, lying leg raises

I scaled to 30 pound dumbbells and hanging knee raises

R1 - 20 presses - 18 HKR - 9 Cal

R2 - 15 presses - 18 HKR - 8 Cal

R3 - 15 presses - 17 HKR - 8 Cal

R4 - 15 presses - 15 HKR - 8 Cal

R5 - 15 presses - 15 HKR - 10 Cal

The presses for 1 minute seem kind of stupid, but a reasonable way to build volume.  The HKR were better and I worked 10 seconds on 10 seconds rest for 3 sets of 5-6 reps.  The echo bike continues to be my nemesis.  At a cadence of 51-53, I am at steady state, but creeping past 55 or approaching 60, I am struggling to hang on.  I need to work on this.