Bench Press
Max Repetitions of Bench Press @ 85%
* To Technical Failure
"Shake a Leg"
For Time:
30 Toes to Bar
30 Front Squats (135/95)
30 Toes to Bar
On the Minute [Starting at 0:00]:
6 Lateral Barbell Burpees
Time Cap: 18 Minutes
KG | (61/43)
For Time:
40 Toes to Bar
30 Front Squats (135/95)
20 Bar muscle ups
On the Minute [Starting at 0:00]:
6 Bar Facing Burpees
Time Cap: 18 Minutes
KG | (61/43)
In part 1, we’re moving into week 2 of our bench press. We’re targeting 85% for a set of 4-8 great quality reps. If athlete’s completed last week’s set, they should simply aim to go heavier than they did for week 1. Technical failure on bench press can be most easily identified by the bar speed or excessive arch in the back with the athlete’s butt leaving the bench.
In part 2, we have a great workout that will tax and train the midline. In order to finish this workout under the time cap, athletes will need to maintain a minimum of sets of 5 reps per minute per movement, in addition to the burpees. This means they need to be able to get their burpees done with enough time to perform 5 reps of either the TTB or Front squat. Athletes should choose a variation or load that allows them to easily complete 5 reps unbroken.
Time to complete work
Burpees over bar | :30 or less.
Toes to Bar | Sets of 5 unbroken.
Front Squats | Moderate. Sets of 5.
Break the bar
We’re focusing on the athlete “breaking the bar” in the bench press. This technique ensures optimal muscle activation in the chest and shoulders. Breaking the bar helps to stabilize the shoulders and elbows, reducing the risk of injury and ensuring proper alignment throughout the movement. It creates tension in the upper body, providing a solid base from which to press the weight.
Verbal Cues: "Imagine you're trying to bend the bar in half with your hands.""Push outward against the bar as if you're trying to spread it apart.""Squeeze the bar as hard as you can and push outward with your hands."
Toes to Bar
Reduce Reps
Toes To As High As Possible
Knees To Chest
Sit-Ups
V-Ups
Front Squats
Reduce Loading
Reduce Reps
Sub Dumbbells
Sub Barbell
60 Air Squats
Lateral Barbell Burpees
Reduce Reps
Bar-Facing Burpees (With Step Over)
Regular Burpees
5/4 Calories On Any Machine
It will be very important to work with athletes to help them modify this workout in order to hit the proper stimulus. If athlete’s do not design this workout appropriately for their relative ability, it’s very possible that they will experience discouragement and frustration. Be clear in your workout brief and then utilize the warm ups and the practice round to dial modifications in.
With a workout format like this, it’s crucial that athletes are able to transition very quickly between movement stations. Set up your classroom so that athletes can safely and quickly transition from the barbell to the rig.
Whiteboard Brief
General Flow :20 - :30
CT Barbell Flow :15 - :20 each
Toes to Bar | tell, show, do, check
Bench Press | tell, show, do, check
Practice Round
Break
Workout adjustments if needed
Look For
Athletes should increase their efficiency by having their step out of the burpee be the step into their jump over the bar, avoiding unnecessary steps.
Athletes should start with a controlled swing from the shoulders, using the momentum generated from the hips.
Avoid excessive swinging or kipping that can compromise form.
Ensure that the knees are tracking in line with the toes throughout the movement. Avoidance of inward collapse (valgus collapse) of the knees is crucial for performance.
"Shake a Leg"
For Time:
30 V-ups
30 DB Front Squats
30 V-upsOn the Minute [Starting at 0:00]:
6 Lateral DB Burpees
Time Cap: 18 Minutes
“I would rather die of passion than boredom.” - Vincent Van Gogh
There are times in our lives, whether it be during training, at work, or at home, where we question the choices we’ve made. They tend to arrive shortly after we make an important decision. A form of “buyers remorse”, where we wonder if we’re on the right path. It is a human condition to seek certainty. We simply want to know we’re clearly on the right path.
But… do we really?
Think back to a moment of *uncertainty*. The first day we first talked to our significant other. The first time we went on a roller coaster ride. The first time we walked into a CrossFit gym.Uncertainty makes us feel alive. Those moments are etched into our lives, and are some of our fondest memories. If everything was known, expected, and pre-determined... life would be so horribly boring. It wouldn’t be a life at all. Where others may run from uncertainty, let’s embrace it for what it is, and create the life of memories we’ll look back on.
2 Sets
10 Strict dips
:20 Ring support (lockout)
:20 Ring support (low/dip)
