Lynne

Sunday 210627

Sunday 210627

For time:

Row 500 meters
30 bodyweight bench presses
Row 1,000 meters
20 bodyweight bench presses
Row 2,000 meters
10 bodyweight bench presses

Post time to comments.
Compare to 200707.

Scaling:
Deconditioned athletes should consider reducing the overall volume of this workout. Choose a bench press loading that allows you to complete a set of 10 unbroken reps when fresh.

Intermediate Option:
For time:
Row 500 meters
30 ¾ bodyweight bench presses
Row 1,000 meters
20 ¾ bodyweight bench presses
Row 2,000 meters
10 ¾ bodyweight bench presses

Beginner Option:
For time:
Row 250 meters
30 bench presses
Row 500 meters
20 bench presses
Row 1,000 meters
10 bench presses

♀ 35 lb. ♂ 55 lb.

Sunday 221030

Sunday 221030

Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:

1½-bodyweight deadlifts
Bodyweight bench presses
¾-bodyweight cleans

Set up three bars and storm through for time.

Post time to comments.
Compare to 200105.

Scaling:
This benchmark workout contains a high volume of weightlifting at a moderate load. Reduce the loads and/or eliminate some of the early rounds to decrease the total volume.

Intermediate Option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
1¼-bodyweight deadlifts
¾-bodyweight bench presses
½-bodyweight cleans

Beginner Option:
8-7-6-5-4-3-2-1 reps for time of:
¾-bodyweight deadlifts
½-bodyweight bench presses
⅓-bodyweight cleans

Wednesday 240619

Wednesday 240619

Strict Lynne

5 rounds for max reps of:
Bodyweight bench presses
Strict pull-ups

Post reps for both exercises in all rounds to comments.

Compare to similar 180409.
Compare to similar 190318.

Scaling:
This workout offers 5 max-effort attempts at each exercise, regardless of how you modify the movements. Choose something that will allow you to perform at least 7 reps of each, even as you fatigue. Give yourself at least 3 minutes (no more than 5 minutes) of rest after the pull-ups before beginning the next round of bench presses so you recover enough to get another big set. Less-experienced athletes should reduce the load of the barbell and the difficulty of the pull-up. All athletes should perform the bench presses with a buddy — spotting this movement is super important. If you don’t have a spotter, don’t push to failure. You may also consider using dumbbells as an alternative.

Intermediate option:
5 rounds for max reps of:

3/4-bodyweight bench presses
Pull-ups

Beginner option:
5 rounds for max reps of:

Push-ups
Ring rows

Resources:
The Bench Press
The Strict Pull-up
The Kipping Pull-up
The Push-up
The Ring Row
The Secret to Pull-ups

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Featured photo:
2022 CrossFit Games Spectator Workout Area

Tuesday 021210

Tuesday 021210

Bike 5 mins hard.
Dumbbell Bench-press 15 reps.

Bike 5 mins hard.
Dumbbell Bench-press 15 reps.

Bike 5 mins hard.
Dumbbell Bench-press 15 reps.

Notes:
1. After a warm-up make your first effort a heroic effort
on the bike and record the distance. Take any rest needed
and give the best dumbbell bench-press you can at fifteen
reps or less. Again, rest as long as you want then repeat
both efforts. Use the same weight for each bench press set.

If the first cycling and bench-press effort are true max
efforts, then the second and third efforts are not repeatable
no matter how long the rest.

To test the quality of the first efforts and demonstrate
the point of the workout take a LONG break after each couplet.

Keep the rest between cycle effort and bench-press
constant for each couplet.