Workout of the Day
STRENGTH
Bench Press
Heavy 1-3
Notes
This is the final Monday Bench Press session of this cycle. Take your time warming up and try to PR today. You might work up to a heavy triple, then attempt a couple single rep attempts like the example below today’s picture. If you want to prioritize your 1RM, don’t hit a heavy triple, just focus on your goal weight. We recommend anyone with 6 months or less of training performing the heavy triple then single.
METCON
AMRAP 12:00
5 Strict Pull-Ups
10 Burpees
15 Tuck-Ups
Notes
You should be able to perform the early sets of the pull-ups unbroken. Scale to using a band or 3 reps if needed.
Scale the Double unders to 20 or 10 reps based on capacity.
CrossFit Group Class Programming Template (WK8/8)
Standing room only at this weekend’s “Strong Sets” comedy show. Thank you to Coach Katie and Danny for making the gym look amazing and to Maria and Courtney for getting such amazing comedians to perform at the gym!
Examples for how to attempt a 1RM
Take your time today warming up and getting yourself ready for a new PR attempt. Below is an example of someone who wants to work up to a heavy triple then go for a single. Note that the first few sets after the empty bar should be EASY. Too often people make too aggressive jumps that leave them grinding reps after only 2-3 warm-up sets. The early sets get your CNS dialed into the task at hand, help prime your bar path and warm-up the tissues directly involved in the lift. Also note the extended rest periods in the later attempts. Use the clock to make sure you’re recovered. You’ll need at least 2.5-3 minutes for a full chemical recovery if you want to test capacity on this lift.
45×10 (empty bar)
75×5 (very easy)
95×3 (very easy)
115×3 (medium easy)
135×3 (medium)
150×3 (medium hard)
155×3 (hard)
2:00 Rest
160×3 (very hard, PR)
3:00 Rest
165×1 (1-2 reps in reserve)
3:30 Rest
170×1 (0 reps in reserve, PR)