CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
April Ab Challenge
7m – Group Stretch
-into-
2x
30-second Row
10 Single Dumbbell High Pulls (each)
5 Bench Press (empty bar-build across sets)
10 V-ups
Strength/Accessory
Bench Press
Max Rep Bench Press + Burn Out Set
Week 2:
Max Rep Bench Press @50-60% of 1RM (+ 2.5-15 lbs), based on the chart below
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above
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
In Kilos:
1RM…………..Increase
<= 55kg........start at 60% and increase by 2.5kg every other week
55-85kg……..start at 50% and increase by 2.5kg every week
85-115kg……start at 60% and increase by 2.5kg every week
115-165kg….start at 50% and increase by 5kg every week
>= 165kg…….start at 50% and increase by 7.5kg every week
Workout
CFB: WOD 1 (AMRAP – Rounds and Reps)
AMRAP 15
5R / 5L Box Stand Ups, 24/20/16″
7/5 Cals Bike
5R / 5L Single Arm Russian KBS, 53/35/20#
7/5 Cals Ski
MHM: WOD 2 (AMRAP – Rounds and Reps)
AMRAP 15
RX
19/16 Calorie Row
19 Dumbbell Bench Press (35s/25s)
RX+ (compete)
50.35lb DB Bench
Target Number of Rounds: 6.5 + Rounds
KIKR
KIKR: Metcon (Time)
Run 800m (Big Loop)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
45 Second Supine Twists
1 Minute Posterior Shoulder Smash
1 Minute Ring Tricep 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.
Supine Twists
Posterior Shoulder Smash
Ring Tricep Stretch