Crossfit Garage – CrossFit
Weightlifting
Bench Press (5×2)
Using the first 15 minutes of class, athletes are to complete 5 sets of 2 reps at 80-85% of 1RM. Aim to use the same weight for all 5 sets. Rest :90 between sets. Use a spotter when necessary.
Athletes will need to pair up and share benches for larger classes
Metcon
Echo Bells (AMRAP – Reps)
EMOM 14
Odd: 12/10 Calories Echo Bike
Even: 15 KBS 53/35
Rx+ 70/53
For entire 14 minutes:
Males: 189 total reps
Females: 175 total reps
Why?
Benefits of bench press for Crossfit include increasing pushing strength, which transfers to other movements (lock-out strength), builds tricep strength, increases raw strength which aids with any strict Crossfit movement (strict HSPU, strict pull-ups, strict muscle-ups, etc), it’s a compound exercise that works chest, triceps, lats, delts and even core, and its constantly varied. Bench press is a great accessory movement to use on days when looking for something extra to do.
Intended Response
EMOM Alternating Couplet: The intention for this is to finish the work prescribed for each minute in the same (or similar) amount of time during the beginning (minutes 1-2) as well as the end (minutes 13-14). Here we have a chance to practice doing work for longer periods of time and test our endurance.
We test our pace – do we stay on pace, or do we fall off?
This particular couplet tests our aerobic system – can we keep control of our breathing?
Aim to finish the prescribed work in order to take advantage of the rest period, and then briefly analyze our performance:
How do we feel?
How was our technique?
Did our pace slow significantly?