PhysXtreme CrossFit 819 – Bootcamp
Bench Press Warm-Up (No Measure)
With X-Over Bands
Set-up at Face Height – Facing in:
Regular Rows: 20 Reps
A Shape: 15-20 Reps
W Shape: 15-20 Reps
T Shape: 10-15 Reps
Y Shape: 10-12 Reps
5 Pushup Plus
Move to Knee Height – Facing In
W-to-Y Shape: 15-20 Reps
Still at Knee height, turn around to Face Out:
Scaption: 12-15 Reps
Press Plus: 8-10 Reps w/ heavier band
Kneeling Side-to-Side Biceps Stretch
3-Way Hip Stretch
Pigeon Glute Stretch
100′ Sideways Plank Walk
Bench Press (15 Min of Sets of 5 Reps)
Focus: Feeling just as much tension throughout the rest of your body as you do in the pressing muscles themselves.
Observe: Glutes, upper back, core, legs…
Weights to be lifted: Start with empty bar and increase the weight with (2.5 lbs for women and 5 lbs for guys) added on each side on each set. Continue to increase the weight on each set but make sure you don’t get to a weight where your focus moves from your set-up and ability to observe tension throughout your body, over to just trying to get the weight up.
Weight check: Bar should remain stable, and you should be able to press it up at almost the same speed on all your sets and reps.
Goal is maybe a 75% (10RM) load but we keep it at 5 reps. If you get there and still have time, do a couple more sets at the same weight. Ideally you’ll complete a total of 7+ sets of 5 reps including all the warm-up sets in the 15 minutes.
We don’t do bench press enough to push heavy so listen to your coach and stay tight and light.
35-30-25-20 KB Swings (50/35)
AMRAP to end of class:
100′ Sideways Plankwalk
200m Run (or 500m Bike.. only 200m Row if not enough Bikes)