WOD: Thursday 240118

Two Bench Press days in two weeks? How did y’all get so lucky?

• Coaching Notes

Today's training session is geared towards an upper body focus, providing a nice shift after yesterday's heavy emphasis on the lower body. Our aim is to engage and strengthen the upper body muscles effectively.

We'll start with a specialized warm-up routine, designed to activate and prime the muscles around the rotator cuff, as well as the glutes and lower back. This preparation is essential for creating a stable base for our pressing movements.

Once we're warmed up, we'll dive into the Bench Press. We'll discuss key techniques and points of performance for the Bench Press, dedicating around 5 minutes to reach our working loads. It's crucial that everyone feels comfortable and confident with their form and the weight they're lifting.

After the Bench Press, we'll transition to the Row and Wall Walks. Today's primary focus for skill development will be the Wall Walk. We'll go over efficient techniques for performing Wall Walks and discuss appropriate scaling options. Instead of the traditional scaling method used in last year's CrossFit Open, we'll introduce a modified scale. Our initial scaling will involve creating a line 20 inches away from the wall, rather than the standard 10 inches. This adjustment offers a more progressive challenge and better transferability to the full movement. For further scaling, we can use a box for a box wall walk modification, which also provides more benefits than the traditional scale.

Our goal is to ensure that each athlete can perform these exercises effectively, safely, and at an appropriate intensity level. Let's focus on quality movements and building upper body strength today.

strength: bench press

Every 2:30 minutes, 5 Sets, Complete the following:

Set 1: 5 @ 70%

Set 2: 4 @ 75%

Set 3: 3 @ 80%

Set 4: 2 @ 85%

Set 5: 1 @ 90%

Percentages are based on your 1-rep max Bench Press    

metcon: "Will & Grace"

8:00 minute AMRAP

15/12 Calorie Row

3* Wall Walks

Increase Wall Walks by 1 Rep Each Round

Accessories:

4 rounds for quality of:

7 Parallel Bar Dips

Ring Support Hold, 20 secs

Rest 1 min

8 Y-T-Ws, pick load

Double Kettlebell Overhead Hold, pick load, 20 secs