Bench Press / Bent-Over Row Superset*
1A) Barbell Bench Press
Fitness
3 x 5 Linear Progression
Add a few pounds to last week’s weight.
Performance
3 x 10
Go heavier than last week.
1B) Barbell Bent-Over Row
Fitness
3 x 5 Linear Progression
Add a few pounds to last week’s weight.
Performance
3 x 10
In both cases, keep these light enough to perform strictly and with solid form. Don’t let these turn into an ego exercise. Really think about the movement rather than the weight moved. Keep the following notes in mind:
1) Set up like a Clean and Deadlift the bar up.
2) Hip hinge until bar is at least below the knee (try to be as horizontal as possible).
3) Maintaining a consistent back angle, pull your elbows up and back and aim to hit your stomach (not your chest) with the barbell.
4) Start with a weight that allows all the reps to be done perfect and without momentum. It should feel too light to start.
*Superset means that you perform a set of exercise A (in this case the Bench Press) and then after a short rest, 30 seconds to a minute, you perform a set of exercise B (in this case the Barbell Bent-Over Row). You then rest a short period before returning to exercise A and continue in this fashion until all warm up and work sets are completed.
Post loads to comments.
Exposure 4 of 8
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5 Rounds for Time:
3 Muscle-Ups
5 Hang Power Snatches 115/75
270m Run
The Snatches should be light and unbroken today, so scale accordingly. Sub 3 Jumping Muscle-Ups (buy-in is a mature ring support + 5 strict Ring Dips) or 10 Chest-to-Bar Pull-Ups if you don’t have Muscle-Ups on the high rings. Sub Jumping Chest-to-Bar Pull-Ups as needed.
Post time and Rx to comments.
CFSBK photographer extraordinaire Thomas H. just goofin’ around
Happy 4th of July from CFSBK!
We here at CFSBK wish you a happy Independence Day. All classes and CrossFit Kids programming are cancelled today. We’ll be open for Open Gym hours from 8:00am to 12:00pm. Regular programming will resume tomorrow. Have fun and be safe!
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Yesterday’s Whiteboard: Clean and Jerk | Deadlifts, Double-Unders
Glide Blissfully Across The Entire Rockaway Beach Boardwalk Gothamist
Thanks so much for having the gym open this morning! Really appreciate getting a chance to move around and see friends &c. Also Fox won a special place in my heart this morning for his impassioned speech about music.
Bench – 160x10x3, started to get heavy but fine.
Row – 115x10x3. Tried to keep a decently bent-over position, hope I succeeded.
Snatch
70/75/80/85/90/95/85/85% for singles.
Based off 95%. These felt better as they went. Tried to solidify my attempts and warm ups and timing for Saturday.
Clean and Jerk
Same percentages as snatch except for 95%. Felt heavy. Missed jerk at 90%
BSQ
70% x3x3 off 152kg
Open gym! (first time for me)
lots of mobility work: (head) shoulders, knees and ankles (knees and ankles)
my first time doing Monday this cycle
Bench press:
5×45#
5×95#
5×125#
2x5x145#- hard but solid.
Bent over rows:
5×95#
2x5x110#
Thanks to Gerry M for the spot.
WOD in 9:48 scaled to:
3 ring rows
75# cleans
270m row
fun atmosphere today.
Happy Independence Day!
Nice link about the boardwalk in Rockaway! I grew up down there and even though I've been living in Manhattan/Brooklyn for close to a decade its still home to me. I hope all of CFSBK gets a chance this summer to head down and hit the Rock and see what the peninsula has to offer. Riis Park/Fort Tilden (the bazaar especially), Breezy Point, the concession stands along the boardwalk on Beach 106th street, Beach 97th street and Beach 87th street… The Wharf and Bungalow Bar overlooking Jamaica Bay with amazing views of the Manhattan skyline and some epic sunsets… Connelly's on Beach 95th (right off the beach)… the Rockaway beach Surf Club …. Whit's End, Playland Motel, Uma's and Sayra's.. 3 different surf schools for anyone that wants to learn to rip… and of course the longest strip of beach of any city in America. As a local I can't explain how great it feels to see the 'hood come all the way back and be better than ever after Hurricane Sandy (even 3+ years later… fuck you Sandy). So come down and check it out. Good Vibes Welcome!
Happy 4th of July to everyone