Bench Press / Dumbbell Front Rack Step-Ups Superset*
A1) Barbell Bench Press:
3 x 8
A2) Dumbbell Front Rack Step-Ups:
3 x 8
Use a controlled “faster up-slower down” tempo for both movements. Go heavier than last week. Use a box height that allows for “squat depth” on the working leg.
*Warm up and then perform a set of Bench Presses, followed by a set of Dumbbell Front Rack Step-Ups. Repeat for 3 work sets of each, resting 30 seconds to a minute between movements.
Post loads to comments.
Exposure 4 of 8
21-15-9 Dumbbell Thrusters
9-6-3 Bar Muscle-Ups
Choose a dumbbell load thats challenging to perform the reps unbroken on, though 2-3 sets is appropriate as well. Scale to Jumping Bar Muscle-Ups, or sub 21-15-9 Pull Ups for the Bar Muscle-Ups as needed.
Post time and Rx to comments.
Got Kids? Please Complete This Survey!
Do you have kids? We love offering our CrossFit youth programs at CFSBK, and we want to make them as accessible as possible for your kiddos, so we’re looking into different class times this summer. If you could take the time to complete this short survey to let us know what times would work well for your kids, we’d really appreciate your input.
Developing a positive association between fitness, physical activity, and the joy of movement is the primary goal of our youth programs. Our Preschool and Kids classes are comprised of games, obstacle courses, relay races, basic gymnastics, and other engaging physical activities. The Preteens program is focused on building strength, stamina, endurance, and grit. Teens class begin to look more like CrossFit with basic weight training, calisthenics, and conditioning workouts.
Classes are open to ALL kids from ages 3 to 17, and there are no prerequisites. If you are unfamiliar with our programs, you can find out more here.
Yesterday’s Results Board: Snatch | Run, Burpee Box Jumps
Beyond the Whiteboard Is Now CrossFit Beyond the Whiteboard btwb
Take Time to Understand the Why Breaking Muscle
Bench: 105 x 7 x 3.
Body just wasn’t up for 8s today, and didn’t want to repeat 100. Here was my compromise.
Step Ups: 35 x 8e x 3
WOD: 6:00 with 35# DB and C2B pull-ups
Thrusters 14-7, 10-5, 9.
Accessory after – 3 rounds:
9 kipping leg swings
20 banded dead bugs
Snatch: 73, 83, 93, 103, 108, 113, 118, 123F, 123 (PR!!!!!!!!!!!!!!!), 103
It’s been over a year since I PRed my snatch – thrilled to have finally hit it. And had an absolute blast partnering with Kate (who also PR-ed) – I don’t think I ever laughed so much while lifting. Definitely helped take the pressure off.
WOD: 10:46 Rx.
Jaime C says
Bench: 80x8x1, 85x8x2
Step Ups: 15x8eax3. My arms got super tired with these!
WOD: 4:45 with 25# DB’s and kipping pull-ups. Sets of 11-10, 8-7, 9.
I’m disappointed that I didn’t at least attempt 35#, I know I could have done them! This was just one of those “listen to your body” moments, and I was feeling super sore and tired.
Sunday: Snatch up to 80#, which is just 3 lbs less than my PR! Need to work on just committing under the bar as always, and look up so that my heels stay grounded.
WOD: 12:28 Rx. Running always eats my time. I feel like we incorporate running into more WODS during the summertime, and while I dislike running, I’m excited to maybe get a little faster!
David Osorio says
Snuck in the bench press between clients.
Allie B says
5 CARs each side, :30 FLR on rings, 10 hollow flexion things with 2.5#
:30 dead hang, :30 12kg single arm hold each
88 8×3 bench press, 15# 8×3 step ups, 20” box plus 45# plate
25# dbs, 6-4-2 strict pull-ups. Pull-ups still felt a little funky- no pain, but… something? So I did 6-4-2 instead of 9-6-3
K HarpZ says
A) Strict press
@2011 4-6 reps, 2-3 sets, rest 1-2 min
3×6 @ 90# tough!!! a lot of layback in final reps. But i didz it!
@2011 4-6 reps, 2-3 sets, rest 1 min
3×6 @ 18#, felt surprisingly almost the same. yet very close to ME, as most of my dips do. Dips are so straining for me
@2011 4-6 reps, 2-3 sets, rest 1 min
3×6 @ 60# wanted to go up to 65 but no DB at 608. Felt strong here!
C)30 min @aer
40 cal AB
100ft lateral sled drag, L/R
30s ring FLR
3 rounds + 20 cal AB
Max HR: 163, avg HR: 141
Tried to go slower and ended up getting faster each time. Laughing about the fact that I tried a 60# lateral sled drag, until Ro yelled at me to do a 195# sled. Casual 135# difference. Swear im not a sandbagger. I just didnt know what to expect!! loll, was surprised i could actualy drag a 195# sled that way without a problem. sled stuff is great