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
5 Russian Kettlebell Swings
2. Strength
Week 9
Max Rep Bench Press (weight increased from last week)
-rest 1:00-
Burn Out Set (50% of weight above)
3. Workout Prep
2 sets:
5 Kettlebell Swings
4 Box Step Ups
2 Burpee to Bar (6in)
Strength/Accessory
Bench Press
Max Rep Bench Press + Burn Out Set
Week 9:
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
Private Ryan (3 Rounds for reps)
Freedom (RX’d)
Every 1:00 (15:00)
(40 sec work/20 sec rest)
Minute 1: Kettlebell Swings (53/35)
Minute 2: Box Step Ups (24/20)
Minute 3: Burpee to Bar
(KG conv: 24/16 KBS)
Independence
Every 1:00 (15:00)
(40 sec work/20 sec rest)
Minute 1: Kettlebell Swings (35/26)
Minute 2: Box Step Ups (20)
Minute 3: Burpee to Bar
(KG conv: 16/12 KBS)
Liberty
Every 1:00 (15:00)
(40 sec work/20 sec rest)
Minute 1: Russian Kettlebell Swings (light)
Minute 2: Box Step Ups (20/16)
Minute 3: Up Downs
Target number of reps each set:
Kettlebell Swings: 18+
Box Step Ups: 15+
Burpee to Bar: 10+
Minimum number of reps before scaling:
Kettlebell Swings: 14
Box Step Ups: 10
Burpee to Bar: 7
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Cat Cow
1 Minute Barbell Forearm Stretch
2x 1 Minute Ring Bicep 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.
Cat Cow
Barbell Forearm Stretch
Ring Bicep Stretch