Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Banded 7s
-into-
10:00 AMRAP
30 Single Unders
10 Walking Lunge Steps
10 Dumbbell Single Arm Renegade Rows (each)
5 Bench Press (empty bar-build across sets)
10 Deadbugs
2. Strength
Week 5
Max Rep Bench Press (weight increased from last week)
-rest 1:00-
Burn Out Set (50% of weight above)
3. Workout Prep
2 sets:
1 Rope Climb (Half Way)
2 Handstand Push Ups
10 Double Unders
Strength/Accessory
Bench Press
Max Rep Bench Press + Burn Out Set
Week 5:
Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above
Bench Press Progression Overview (No Measure)
During this 10 week strength cycle, we will be following a max-rep bench press program designed to build upper body strength, muscle hypertrophy, and pressing endurance. You will perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once you complete the max lift, rest 1:00, drop the weight by 50%, and then complete a “burn out set” of max unbroken reps.
Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.
In Pounds:
1RM………….Increase
<= 120#.......start at 60% and increase by 5 pounds every other week (or 2.5 every week)
125-185#…..start at 50% and increase by 5 pounds every week
190-255#…..start at 60% and increase by 5 pounds every week
260-360#…..start at 50% and increase by 10 pounds every week
>= 365#……..start at 50% and increase by 15 pounds every week
In Kilos:
1RM…………..Increase
<= 55kg........start at 60% and increase by 2.5kg every other week (or 1.25kg every week)
55-85kg……..start at 50% and increase by 2.5kg every week
85-115kg……start at 60% and increase by 2.5kg every week
115-165kg….start at 50% and increase by 5kg every week
>= 165kg…….start at 50% and increase by 7.5kg every week
Workout
Royal Tenenbaum (3 Rounds for time)
Freedom (RX’d)
3 sets:
3-2-1
Rope Climbs (or 9-6-3 Strict Pull Ups)
8 Handstand Push Ups
50 Double Unders
-rest 2:00 between sets-
Independence
3 sets:
2-1-1
Rope Climbs (or 6-3-3 Strict Pull Ups)
6 Handstand Push Ups
35 Double Unders
-rest 2:00 between sets-
Liberty
3 sets:
3 Rounds
10 Ring Rows
10 Dumbbell Push Press (light)
30 Single Unders
-rest 2:00 between sets-
Target time each set: 3:15-3:45
Time cap each set: 4:00 (overall cap 16:00)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20x 90/90 Rotations
20x Shoo the Cat
1 Minute Couch Stretch
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
90/90 Rotations
Shoo the Cat
Couch Stretch