I have added in some accessory work for those with 24/7 access (or if you want to do at home). This is 100% optional. Happy Sunday! Have fun!
CrossFit Warrenton – CrossFit
Bench Press (5 sets: 10 reps; increasing across sets)
I will always suggest Bench Pressing with DB’s over the Barbell. If you have bad shoulders please please please use light weight and DB’s)
*Focus: Control should be shown with each rep on the way down and on the way up. Rest 90 sec between sets or just long enough to be able to show quality on next set.
Alt. DB Tempo Bench + Double DB Bench (4 sets (5 Alt + 5 Together))
*Focus: Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Tempo for this movement is 2 sec negative + 1 sec pause in bottom + explosive press up. No tempo on double reps. Loading should be moderate and allow for control throughout entire rep. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
4 sets: 5 alt. tempo reps (each side) + 5 double DB reps (normal speed).
Double DB Incline Bench Press (4 sets: 10 reps; stay the same or increase across)
*Focus: Set a bench up at an incline that will allow for a 45 degree angle of the torso. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
Barbell Skull Crushers (4 sets: 10-15 reps; same weight.(light to moderate)
*Focus: Lie on a bench with barbell extended towards the ceiling. Movement works best with an EZ curl bar but a straight will work as well. Keeping the elbow tucked, bring the bar down towards the top of head (around the hairline region). Elbows should stay pointed towards the ceiling. Adjust grip as needed to find the best balance between comfort and power. Do not sacrifice form for weight and focus on a solid contraction with each rep.
Seated Tricep DB French Press (4 sets: 12-15 reps; moderate weight )
*Focus: In a seated position, take one dumbbell and hold it by the upper DB head with arms extended overhead. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. For ease of setup, have a partner load and unload the DB from your hands before and after sets.
August 1, 2021 “Passion for Glory” (No Measure)
Row OR Ski Workout:
15min at easy pace
8x 20sec SPRINT
August 1, 2021 “Run/Bike Blend” (Calories)
2x (3min run at moderate pace, 1min rest)
3x (90ec bike at faster pace, 1min rest),
-2x (2min run at fast pace, 1min rest),
3x (60sec bike at fastest pace, 1min rest)