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CrossFit McComb – CrossFit

Warm-up (No Measure)

Arm Circles – forward/back

Arm Swings – across the chest

Leg Swings – forward/back

Toe Touch & Reach Overhead

Plank Shoulder Tap to Push-Up

Air Squats

BB warmup

Bench Press Warmup (No Measure)

* Eyes slightly in front of the racked bar. Approximately 4″-6″ is adequate.

* Four points of contact – heels on the floor, hips, shoulders, and head on the bench

* Tight mid-section with a large arch in the spine

* Hands slightly outside shoulders with a closed grip

* **10 Empty Barbell Reps** – Focus: Breaking forward at the elbow, the athlete will aim to pull the elbows inwards towards the torso. After contact with the chest, the athlete will drive through the heels, push the knees out, and press the bar up.

BENCH PYRAMID (7 Rounds for weight)

Heavy Day (Upper Body)

For Load

6-4-2-2-2-4-6

Bench Press*

:30 Seated L-Sit between each set

INTERMEDIATE

For Load

6-4-2-2-2-4-6

Bench Press*

:30 Seated L-Sit between each set

NOVICE

For Load

10-6-4-4-4-6-10 (lighten the load, focus on practice)

Bench Press*

:30 Seated L-Sit between each set

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