09/03/2015 Heavy Lifting.

 In Workout of the Day

West Little Rock CrossFit – CROSSFIT

Today is about moderate intensity and and building muscle.

Bench Press Prep (No Measure)

Bench Press – 10 reps

1:00 external rotation work- each side

Bench Press – 5 reps

1:00 internal rotation work- each side

Bench Press – 3 Reps

1 Minute 1st rib work on each side

Bench Press – 1 rep at working weight

*increase weight on bench press reps each set. Ex) 10@95 – 5@135 – 3@185 – 1@205

1000m Row (Time)

Max Effort 1000m Row

Metcon (No Measure)

3 Rounds of:

15 Calorie Row

5 Bench Press @ 80%

Rest 5 minutes, then

21-15-9 reps of:

Calories Rowing

Bench Press @ 50%

Only rest when waiting on a rower, you are not meant to do these wods for time. Try to go unbroken in your bench-press reps and perform high-quality reps.

Cool-Down (10 minutes of static stretching)

Jeff founded West Little Rock CrossFit in 2012. He has a background in personal training, sports team training, and nutrition coaching, with an education in exercise science from the University of Arkansas at Little Rock. He enjoys long walks on the beach and is the proud father of two rescue dogs.
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