Bench Dip Challenge

Nov 5, 2021 | WOD

CrossFit ATR – CrossFit

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Warm-up

Metcon (No Measure)

2 Rounds:

15/12 Calories

5 Double Inchworm Push-ups

10 Scorpions

10 Wipers

Then,

15 Bar Dips

Strength

Bench Press ((Details below))

Every :90 x 6 Round:

5 Bench Press (increasing)

5 Calories Assault Bike (MAX EFFORT)

Metcon

Metcon (Time)

For Time:

10 Bench Press (Bodyweight/75% BW)

10 Strict Bar Dips

20 Bench Press (85% BW/ 65%bw)

20 Strict Dips

30 Bench Press (70% BW/ 55% BW)

30 Strict Bar Dips
Details:

Pick a weight you can open with two sets or less.

Adjust your percentages accordingly each round.

Accessory Work

Banded Tricep Extensions (3 x Max Reps)

The key for a huge pump