2015-07-22

WEDNESDAY WORKOUT (HYDRO FIT PATH)

NEW STRENGTH CYCLE!!

It's been a while since we Benched so we definitely need to test this one...

STRENGTH:
Bench Press 1RM

Start with working some of the technical ques we will provide you with after the warm up and really work on solid positions...

Start with sets of 5 reps then as the weigh increases move down to sets of 3s and 2s then down to 1s as you approach your max weight...

Take between 6-8 total sets for this one...

15-20 minutes depending on class sizes...

WORKOUT:
Perform as many reps as possible of the following in 2 minutes, then rest 1 minutes for 4 total rounds (12 minutes):
1 Burpee Behind Your Barbell
1 Deadlift
1 Hang Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press from Behind the Neck
... Then you will do 2 reps for everything, then 3 reps, etc until the 2 minutes is up...

You WILL NOT reset back to 1 rep between rounds, but instead continue up the ladder from where you left off...

The Rx'd weight for this workout is 93#/135#...

Use around 70-75% of your best Push Press 1RM for this workout...

IMMEDIATELY AFTER THE FINISH OF THE 4TH ROUND EVERYONE WILL REST 1 MINUTE THEN PERFORM...

1 round of an all out 400m Sprint
(2:00 cutoff)

POST YOUR BEST BENCH WEIGHT AND HOW HIGH ON THE REP LADDER YOU FINISHED BY THE END OF THE LAST ROUND OF THE WORKOUT PLUS YOUR RUN TIME TO COMMENTS

2 comments:

CrossFit Hydro said...

Tuesday open gym workout:
Back Squat 4x5 @ 225#
Hang Power Clean - Up to 225 for 3 then 235 and 245 for 1 rep

10 Wall Ball Shots (20#)
30 DUs
5 rds (4:55)
REST 1 MINUTE
100, 200, 300... Row from Sunday
- Finished 410m of the 500m Round

JVB

Susannah Dunn said...

Open gym Tuesday

120# bench (10# PR)
Sunday rowing workout: finished 231 of 500m row before cut off