CFSBMetcon – Fri, Mar 28
CrossFit Steamboat – CFSBMetcon
Warm Up (No Measure)
bicep/forearm barbell smash
bike/ski
deadhang
rotator cuff series
inchworm + scorpion
banded bully stretch
bike/ski
deadhang
rotator cuff series
high pull
bent over row
floor press
Bench Press
Max Rep Bench Press + Burn Out Set
Week 1:
Max Rep Bench Press @50-60% of 1RM (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
Metcon (Time)
For time:
30 Bent Over DB Rows (35’s/25’s)
1 rope climb to 15 feet
25 Bent Over DB Rows (35’s/25’s)
2 rope climbs
20 Bent Over DB Rows (35’s/25’s)
3 rope climbs
15 Bent Over DB Rows (35’s/25’s)
4 rope climbs
10 Bent Over DB Rows (35’s/25’s)
5 rope climbs
5 Bent Over DB Rows (35’s/25’s)
6 rope climbs
Time Cap: 12min
Stimulus:
for rope climbs 1 knee raise + 1 pull-up x2 per rope climb
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 30 Second Foam Roller Hip Internal Rotation
10x 5 Second Cobra
1 Minute Dorsiflexion Matrix
Foam Roller Hip Internal Rotation
Cobra
Dorsiflexion Matrix