Workout of the Day
STRENGTH
Bench Press
Heavy 3 then, 80% AMRAP
Notes
This is the 2nd Heavy 3 then AMRAP Bench Press exposure this cycle. We performed the same workout week 2 which if you were here, you should reference. Ways to see improvement from week 2 would be any one or combination of the following attributes:
Quantitative improvements
– Getting a heavier weight on your heavy 3
– Getting more reps on your AMRAP at the same weight as week 1
– Performing the AMRAP at a higher weight than week 1
Qualitative improvements
– Technique feels better
– Same weights feel lighter
In roughly 5 total sets, work up to a heavy 3 on the Bench Press, then take your highest successful 3rep weight, drop to 80% and perform 1 AMRAP set. The AMRAP should leave you with 0-1 reps in reserve.
ASSISTANCE
4 Progressive Sets of:
8-12e Weighted Step-Overs
8-12 DB Pull Overs
1:00e Side Plank
Notes
Work through 4 progressively more challenging sets of the triplet.
For the Step Overs, hit full extension on both legs at the top of each rep.
CrossFit Group Class Programming Template (WK5/6)
Humans are evolved to hang as well as to be social.
How to Bench Press from Starting Strength
Another straight forward video on the basics and essentials of bench pressing well.