Workout of the Day
STRENGTH
Bench Press
1xAMRAP
Notes
Work up to the weight you’ve been using the past two weeks and perform one AMRAP set with no pause at the bottom. Try to hit 8-12+ reps leaving 0-1 reps in reserve. Below is an example of what your warm-up sets should look like prior to your AMRAP.
If you did not perform the prior two weeks bench presses work up to a heavy set of 5.
Target weight: 65lbs
25×10 (green bar)
35×5
45×3-5
55×1
60×1
65xAMRAP
METCON
3 Rounds for time of:
50 Double Unders
20 Renegade Rows
Notes
This should be a quick workout. The double unders should take around 1:00 +/-. Otherwise scale volume by down by 10 rep increments until you hit that time frame, even if you only do 10 per round! WORK THE DOUBLE UNDERS DON’T HIDE BEHIND SINGLES. For the Renegade Rows, try to go heavy such that you need to move at a very deliberate pace.
If you’re NOT coming tomorrow, consider performing 25 kettlebell swings Instead of Double Unders if you’d prefer.
ASSISTANCE
A1. Seated Hammer Curls
12-15 reps
A2. Seated Lateral Raises
12-15 reps
Notes
Perform 2-3 total sets of the couplet above using a 3-1-2-1 tempo for both. The lateral raises will be lighter, perhaps about half the weight you use for the curls. For both movements focus on the tempo and muscular tension, not ego lifting.
CrossFit Group Class Programming Template (WK6/9)
If you’ve done Foundations over the past two years you may remember this image from class 3 where we review the bench press.
The lesson being emphasized here is the proper alignment of the bar, shoulders and your arms through each rep of the bench press. At lockout, the bar should be stacked directly above the elbow and shoulder joint. A common fault, especially at lighter weights is to allow the bar to begin too far up over the neck or too far down below the armpit. We can see from this side view that finding a perfectly vertical line between the shoulder, arm and bar allows us to maximize efficiency in this position. As the bar is lowered, it will move slightly diagonally toward the lower sternum such that it remains above the elbow joint at the bottom. In the Back Squat and Deadlift, the optimal bar path is completely vertical, in the Bench Press and Shoulder Press, the bar moves diagonally.