Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Banded 7s
-into-
8:00 AMRAP
30 Single Unders
10 Ring Rows
5 Bench Press (empty bar)
3 Up Downs
3 Pike Push Ups
2. Strength
Week 8
Max Rep Bench Press (weight increased from last week)
-rest 1:00-
Burn Out Set (50% of weight above)
3. Workout Prep
3 sets:
3 Shoulder to Overhead (build in weight)
2 Box Jump Overs (build in height)
Strength/Accessory
Bench Press
Max Rep Bench Press + Burn Out Set
Week 8:
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
Failure to Launch (Time)
Freedom (RX’d)
30 Shoulder to Overhead (95/65)
30 Box Jump Overs (20)
20 Shoulder to Overhead (115/85)
20 Box Jump Overs (24/20)
10 Shoulder to Overhead (135/95)
10 Box Jump Overs (30/24)
(KG conv: 42.5/30, 52.5/37.5, 60/42.5)
Independence
30 Shoulder to Overhead (75/55)
30 Box Jump Overs (20)
20 Shoulder to Overhead (95/65)
20 Box Jump Overs (24/20)
10 Shoulder to Overhead (115/85)
10 Box Jump Overs (24/20)
(KG conv: 35/25, 42.5/30, 52.5/37.5)
Liberty
30 Dumbbell Push Press (light)
30 Box Step Ups (20)
20 Dumbbell Push Press (light)
20 Box Step Ups (24/20)
10 Dumbbell Push Press (light)
10 Box Step Ups (24/20)
Target time: 8:00-10:00
Time cap: 13:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
4x 5 Quad Foam Rolling (each leg)
2x 30 Second Pigeon Stretch Drops
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.
Quad Foam Rolling
Pigeon Stretch Drops