Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Banded 7s
-into-
8:00 AMRAP
10 Banded Good Mornings
10 Suitcase Deadlifts (each)
10 Ring Rows
5 Bench Press (empty bar)
5 Pike Push Ups
2. Strength
Week 10
Max Rep Bench Press (weight increased from last week)
-rest 1:00-
Burn Out Set (50% of weight above)
3. Workout Prep
3 sets:
5 Deadlifts (build in weight)
3 Handstand Push Ups
3 Chest to Bar Pull Ups (3rd set: 1 Bar Muscle Up)
Strength/Accessory
Bench Press
Max Rep Bench Press + Burn Out Set
Week 10:
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
Benning (2 Rounds for time)
Freedom (RX’d)
3 rounds:
15 Deadlifts (185/125)
12 Handstand Push Ups
9 Chest to Bar Pull Ups
-@ 7:00-
3 rounds
12 Deadlifts (225/155)
9 Handstand Push Ups
6 Bar Muscle Ups
(KG conv: 85/57.5 DL1, 102.5/70 DL2)
Independence
3 rounds:
15 Deadlifts (155/105)
10 Handstand Push Ups
6 Chest to Bar
-@ 7:00-
3 rounds
12 Deadlifts (185/125)
8 Handstand Push Ups
4 Bar Muscle Ups
(KG conv: 70/47.5 DL1, 85/57.5 DL2)
Liberty
2 sets
3 rounds:
15 Dumbbell Deadlifts (light)
12 Dumbbell Push Press (light)
9 Ring Rows
-@ 6:00 repeat-
Target time each set: 4:00-4:30
Time cap each set: 6:00 (overall cap 13:00)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Biceps Stretch on Rig
2x 15 Side Lying Rotations (each side)
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.
Biceps Stretch on Rig
Side Lying Rotations