Beach body… just kidding, but when we do Bench Press that is what I think of! The warm-ups in this cycle have been longish and I think are also getting some nice accessory work in. I really felt the donkey kicks from Monday when riding later in the day. Today we did reverse bridge which I think will hurt later too.<\/p>\n
The Bench Press was 4×3 building up to a Heavy 3 and then reducing the weight 15-20#’s and doing 2×8+. I started with 95#’s on the bar and increased 10#’s each set so I ended with 125#. It felt heavy, but not max out heavy. I then went down to 115#’s for the sets of 8. After doing short sets of 3, 8 reps felt like a lot, but the reduced weight wasn’t too bad. On the last set we could do more than 8 if we wanted. I was able to get 10 reps in.<\/p>\n
The MetCon was a 12 minute EMOM with 3 different movements.<\/p>\n
Minute 1 was 12 Calorie Row<\/p>\n
Minute 2 was 12 Box Jump Overs at 24″<\/p>\n
Minute 3 was 24 situps<\/p>\n
That went well. Unfortunately we had to cut it short by 2 minutes as we can over time.<\/p>\n","protected":false},"excerpt":{"rendered":"
Beach body… just kidding, but when we do Bench Press that is what I think of! The warm-ups in this cycle have been longish and I think are also getting some nice accessory work in. I really felt the donkey kicks from Monday when riding later in the day. Today we did reverse bridge which […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[665],"tags":[667],"class_list":["post-6580","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-crossfit-2"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1I8","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":6948,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/02092019-bike-and-crossfit\/","url_meta":{"origin":6580,"position":0},"title":"02092019 – Bike and CrossFit","author":"crossn81","date":"February 9, 2019","format":false,"excerpt":"A little before and after shots! It was -8 when I left the house, so I tried using the silk balaclava, but even the thin silk was too much to breathe through.\u00a0 Plus it is hard to spit and blow snot rockets while wearing one! My sister said that I\u2026","rel":"","context":"In "Bike"","block_context":{"text":"Bike","link":"https:\/\/www.teamcrossworld.com\/running\/category\/bike\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/02\/20190209_081050.jpg?fit=1200%2C900&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/02\/20190209_081050.jpg?fit=1200%2C900&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/02\/20190209_081050.jpg?fit=1200%2C900&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/02\/20190209_081050.jpg?fit=1200%2C900&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/02\/20190209_081050.jpg?fit=1200%2C900&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":6496,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/06132018-crossfit\/","url_meta":{"origin":6580,"position":1},"title":"06132018 – CrossFit","author":"crossn81","date":"June 13, 2018","format":false,"excerpt":"I was sore, stiff, and tired when I woke up this morning. 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The hollow rocks\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6082,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/02272018-crossfit\/","url_meta":{"origin":6580,"position":3},"title":"02272018 – CrossFit","author":"crossn81","date":"February 27, 2018","format":false,"excerpt":"It felt like today hit all the sore muscle groups from yesterday! Just in a slightly different way! A time oriented squat workout with the following setup: 0:00 10 reps 2:00 8 reps 4:00 6 reps 6:00 4 reps 8:00 2 reps Scored on the 2 reps. 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