04/27/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

8 Minutes for Quality:

1:00 Bike

20 Band Pull Aparts

5 Pushup to Down Dog

10 Walking Lunges

BENCH PRESS PREP:

10 Reps w/ Empty Bar

Set 1: 60%

Set 2: 70%

Set 3: 80%

Strength

Metcon (Weight)

Bench Press:

PART A: @ 90% of 5RM

1 Tempo Pausing Bench Press (4s down, 2s pause, regular up)

1 Tempo Bench Press (4s down, regular up

1 Bench Press

On the 2:30

PART B:

1 Set Max Reps Bench Press @ 70% of 5RM
-These are 3 consecutive reps. The first will have a 4s negative, a 2s pause at the chest, followed by a regular press out of the bottom. The second rep has a 4s negative, no pause, followed by a regular press from the bottom. The last rep is a regular bench press with no tempo or pause.

– The pause at the chest does NOT mean rest the barbell on your body. The barbell should be just barely touching your body during the pause.

Metcon

Metcon (2 Rounds for time)

2 Rounds:

4k Bike

Rest 3:00 between rounds

1st 2k – Moderate (sustain) Pace

2nd 2k – Hard (reach) Pace
– We are looking finding our different “gears” in today’s biking

– Our moderate pace should be something at or slightly above converstational pace.