Bench Press 1RM

Nov 29, 2017 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

20 Banded T’s and Low External Rotations (per side)

5 Double Pushup Inchworms

15 Scap Pushups

15 Pushups

Walking Lunges —>

10 Scorpions

Accumulate 1:00 in Hollow Body Hold

Bench Press (Build to a 1RM)

16 minutes

Metcon (Time)

GHD – JT

21-15-9

HSPU

Ring Dips

Pushups

*25 GHD Situps after each round
20 minute timecap

Aim for a scale of HSPU and Ring Dips that allows you to complete at least 10 in a row.

Preferred order of scaling is HSPU, 1 Abmat HSPU, 25 lbs plate + 1 AbMat HSPU, Seated Straddled Strict DB Press.

Ring Dips, Bar Dips, Small Band Bar Dips, Pushups, Incline Pushups.

Sub for GHD Situps is Weighted Situps (40/30).

To be clear, the workout is 21/21/21/25/15/15/15/25/9/9/9/25.