MainPic03

"We are what we repeatedly do. Excellence, then, is not an act, but a habit.."

Will Durant

Bench Press / Push-up, Pull-up Ladder

Strength:

Bench Press (Cycle 1)

  • Set #1 is 5 reps at 65% of your "working" one rep max.
  • Set #2 is 5 reps at 75% of your "working" one rep max.
  • Set #3 is 5 reps (or more) at 85% of your "working" one rep max.

Conditioning:

  • Push-up Ladder
  • Pull-up Ladder

Ladder: With a continuously running clock do a Push-up every min on the min increasing by 1 each min. Example: 1st min do 1 Push-up then rest until the start of the next min - at the start of the 2nd min do 2 Push-ups and again rest until the start of the next min - at the start of the 3rd min do 3 Push-ups.  Keep this up until you can not complete the number of Push-ups needed for that round in a min.  So if you had 12 Push-ups to do on the 12th min and you only complete 10 Push-ups by the start of the 13th min, you failed at 12 rounds and completed 11 rounds.

Pre WOD: Myofascial Release, Tack and Floss (Bias), Dynamic Movement, WOD Movement Prep & Warm-up


Search

Subscribe

Main Workout of the Day

FeedIcon EmailFeedIcon RSS

CrossFit Games

CrossFit Team Series

Games Link

A Good Read

The Operator

Operator

Amazon Link Graphic

Store

 Store Pic

Store Link

CrossFit Logo

Johnnie WOD - CrossFit Football Logo

Power Speed Endurance Logo

Gym Jones Logo

SealFit Logo

Seal Grinder PT Logo

SealFit Logo

CrossFit Gymnastics Logo

Gymnastics WOD Logo

Rouge Fitness Logo

Again Faster Logo

SicFit Logo

Forged Clothing Logo

AsRx Logo

AfroBrutality Logo

321 Apparel Logo

RokFit Logo

Wod Gear Logo

NoBull Logo

KillCliff Logo

Mobility WOD Logo

ROM WOD Logo

Monthly Box Subscriptions

Bar Bella Monthly Box Logo

Gainz Monthly Box Logo

Protein Monthly Box Logo

Protein Monthly Box Logo

Strength Crate Monthly Box Logo

WODBom Monthly Box Logo

The WOD Monthly Box Logo

Blogs

Whole 9 Logo

Robb Wolf Logo

Who's On-line

We have 24 guests and no members online

Stats

Users
1
Articles
2452
Articles View Hits
943284