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Home CrossFit

WOD: Monday 241028

October 27, 2024
in CrossFit
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WOD: Monday 241028


I’m simply right here for the bench press truthfully.

• Teaching Notes

We’re beginning off the week with a centered energy EMOM centered across the Bench Press at rising hundreds on a 10-8-6-4-2 descending rep ladder model, mixed with GHD Sit-Ups and Farmers Carry. The objective right here is to have time to deal with the first goal of accelerating hundreds on the Bench, whereas we construct it in to a enjoyable and difficult EMOM that may also goal the midline and grip. We’re constructing in time to have the ability to deal with the accent work in case you select for the day as these are key workouts to assist bulletproof the physique.

metcon: “Goro”

Each 1 min for 19 minutes, alternating between:

10 Bench Press, 65% 1RM

20 GHD Sit-ups

Farmer Carry, 70/53 lbs, 100 ft

Relaxation 1 min

8 Bench Press, 70% 1RM

20 GHD Sit-ups

Farmer Carry, 70/53 lbs, 100 ft

Relaxation 1 min

6 Bench Press, 75% 1RM

20 GHD Sit-ups

Farmer Carry, 70/53 lbs, 100 ft

Relaxation 1 min

4 Bench Press, 80% 1RM

20 GHD Sit-ups

Farmer Carry, 70/53 lbs, 100 ft

Relaxation 1 min

2 Bench Press, 85% 1RM

20 GHD Sit-ups

Farmer Carry, 70/53 lbs, 100 ft

equipment:

3 rounds for high quality of:

12 Dumbbell Glute Bridge Pull Overs, decide load

20 Banded Tricep Extensions

Weighted Plank Maintain, decide load, 45 secs



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