Strength + Stamina is the focus for the upper body strength movement today–the bench press! Although it doesn’t come up a ton in CF style competing or in benchmarks, the bench press is a staple movement for development of upper body strength and power. This lift contributes to many of our classic crossfit moves and can enhance many upper body gymnastics pressing movements. Today’s conditioning may not be as popular by demand as the bench press. With no weights in sight, we are going with some fun threshold distance runs accompanied by two complimentary body weight movements.
400m Run
________
10 Walking lunge with overhead reach
:10 handstand hold against wall
:10 supinated grip dead hang
10 Hollow rock
3 rounds
________
5 Kipping swing
5 kneeling explosive push up
5 Strict pull up or ring row
10 Sit up
3 rounds
5-4-3-8-10-12
For load.
Every 3:00 execute a working set of Bench Press. Treat the sets each as an important stimulus and goal to have the largest loads moved throughout all 6 sets as possible. Hard to give specific ranges for percentages here today due to the varying levels of fitness. The fitter you are the better you will manage the fatigue built from set to set and increase the chances of success with higher loads relative to your own strength. The less endurance you have the more you will need the higher rep sets to be lighter percentages of your own 1 relative 1rm.
RXConditioning:
800m Run
42 Toes to bar
42 Hand release push ups
600m Run
30 Toes to bar
30 Hand release push ups
400m Run
18 Toes to bar
18 Hand release push ups
For time.
Intermediate:
800m Run
42 Hanging leg raises
42 Hand release push ups (kneeling/worming)
600m Run
30 Hanging leg raises
30 Hand release push ups (kneeling/worming)
400m Run
18 Hanging leg raises
18 Hand release push ups (kneeling/worming)
For time.
*if gymnastics skills can be sustained as RX’d but need to be modified in volume to do so, make that your first option before changing the movement!
Baseline:
400m Run/walk
42 Lying Leg raise (Hold rig or KB overhead for anchor)
42 kneeling or wall push up
300m Run
30 Lying Leg raise (Hold rig or KB overhead for anchor)
30 Kneeling or wall push up
200m Run
18 Lying Leg raise (Hold rig or KB overhead for anchor)
18 kneeling or wall push up
For time.
3×12 Dumbbell or kettlebell bent row
Slower down than up tempo.
