CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
2m Machine
5m Group Stretch
April Ab Challenge
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 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
Bench Press
Max Rep Bench Press + Burn Out Set
Week 4:
Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above
Workout
CFB: WOD 1 (AMRAP – Reps)
5 Rds /
1m – Max Single-unders
1m – Max KBS, 45/35/25#
1m – Max WBS, 14/10/6
-rest 1m
RX+
DU’s
53/45/35#
20/14/10#
MHM: WOD 2 (Time)
18 CAP
RX
3 Rounds
12 Box Step ups (24/20)
12 Pull Ups
-into-
3 Rounds
8 Box Jumps (24/20)
8 Chest to Bar Pull Ups
-into-
3 Rounds
4 Box Jumps (30/24)
4 Bar Muscle Ups
Target time: 12:00-14:00
KIKR: Metcon (Time)
Run 800m
50 Jump Lunges
KIKR
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 Pec Stretch
1 Minute Forearm Smash
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
Pec Stretch
Forearm Smash