CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
100m Row or Ski
7m Group Stretch
-into-
2x:
30-second Jump Rope
15 Single Arm DB Upright Row (each)
15 Bench Press (empty bar-build across sets)
10 V-up Complex: R+L+Both
Strength/Accessory
Bench Press Progression Overview (No Measure)
During this 10 week strength cycle, we will be following a max-rep bench press program designed to build upper body strength, muscle hypertrophy, and pressing endurance. You will perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once you complete the max lift, rest 1:00, drop the weight by 50%, and then complete a “burn out set” of max unbroken reps.
Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.
In Pounds:
1RM………….Increase
<= 120#.......start at 60% and increase by 2.5 pounds every other week (or 2.5 every week)
125-185#…..start at 50% and increase by 5 pounds every week
190-255#…..start at 60% and increase by 5 pounds every week
260-360#…..start at 50% and increase by 10 pounds every week
>= 365#……..start at 50% and increase by 15 pounds every week
How to approach the lifts
Always have a spotter!
Control the weight, we don’t to see the bar pop in the air.
Make sure athletes focus on a deep stomach breath before every lift.
Grip should be a thumb length outside the chest. Shoulders stay pressed back against the bench while feet stay in contact with the floor.
Ensure athletes look at the clock after their Max and rest “exactly” 1:00 before performing their “Burn Out Set.”
Example Sets
Set 1:
Max Rep Bench Press @150# (70kg)
-rest 1:00-
Set 2:
Burn Out Set (Max Reps) @75# (35kg)
Based off of a 300# 1RM (135kg)
Bench Press
Max Rep Bench Press + Burn Out Set
Week 1:
Max Rep Bench Press @50-60% of 1RM (based on the chart below)
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above
Score = 1st Set
Record “Burn Out Set” reps and weight in notes
Workout
CFB: WOD 1 (AMRAP – Reps)
Max Unbroken WBS, 14/10/6#
-rest 2m
Max Unbroken KBS, 35/25/15#
-rest 2m
Max Unbroken Knee Raises
RX+
WBS, 20/14/10#
KBS, 53/35/20#
T2B
MHM: WOD 2 (5 Rounds for reps)
5 Rounds
RX
1:00 Max Double Unders
1:00 Max Push Ups
1:00 Rest
Target number of reps each set:
Double Unders: 70+
Push Ups: Men: 20+/Women: 15+
KIKR
KIKR: Metcon (Time)
Walk 800m w/ Plate Overhead, 25/15/10#
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Calf & Big Toe Stretch
1 Minute Forearm Smash
1 Minute Couch Stretch
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Calf & Big Toe Stretch
Forearm Smash
Couch Stretch