Announcements
Everybody bring a buddy this Saturday!
Motivation Monday: Understand the plan, Follow the pattern, and Receive the promise.
CrossFit Templum – CrossFit
Warm-up
3 sets:
50 jumping jacks
15 PVC banded face pulls
10 hand-release push-ups
Specific Warm-up
Bench Press Setup & Reveiw:
1 set:
10 bench presses (add 10-90 lbs)
5 bench presses (add 5-90 lbs)
3 bench presses (add slightly more weight)
1 bench press (add slightly more weight)
1 bench press (add slightly more weight)
-The next set should be the athletes starting weight.
Strength
Every 2:00 for 3 sets:
1 bench press
Every 2:00 for 3 sets:
3 bench presses
Every 2:00 for 3 sets:
5 bench presses
Bench Press
Score best set of 5 reps
Metcon (Weight)
Score all 9 sets added together
Finisher
On an 8:00 clock:
8 barbell bent over rows
– Build to a heavy set.
Bent Over Row
Cool Down
1 set:
1:00 lacrosse ball mash on deltoid/side
1:00 lacrosse ball mash on pec/side
