12/13/2011

''Bench Press 5-5-5+ & Stairmaster'' (12.14.2011)

"A few hours of mountain climbing (can) turn a villain and a saint into two rather equal creatures.
Exhaustion is the shortest way to equality and fraternity, and liberty is added eventually by sleep."
--Friedrich Nietzsche

Warm-up Drills (12.14.2011)
Row 500m

''Burgener Drill'' (3Rnds/PVC)

2 Rounds of

7 x Deadlift (45lbs)
7 x Front Squat (45lbs)
7 x Push Press (45lbs)
-Groiners

-Shoulder Opening Drill

-ITB Stretch -Scorpion Stretch
...

7 x Burpees (Thanks Joel)


''Bench Press 5-5-5+'' (12.14.2011)

Work through the following sets of Bench Press using the percentage based sets outlined below. To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.

The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.


5 x 40% (warm-up)

5 x 50% (warm-up)

3 x 60% (warm-up)

5 x 65%

5 x 75%

5+ x 85%


Notes:
1-Rep Maximum/Percentage Calculator

''Stairmaster''(12.14.2011)
For time
:
21 x Goblet Box Step-ups (L,24/16kg)

21 x Goblet Box Step-ups (R,24/16kg)

42 x GHD Sit-ups

15 x Goblet Box Step-ups (L,24/16kg)

15 x Goblet Box Step-ups (R,24/16kg)

30 x GHD Sit-ups

9 x Goblet Box Step-ups (L,24/16kg)

9 x Goblet Box Step-ups (R,24/16kg)

18 x GHD Sit-ups


Mobility WOD

CrossFit Endurance Rest Day (12.14.2011)

19 comments:

Sarah said...

"Stairmaster"
11:35 (20"/16kg)

Mint said...

Bench Press 5,5,5+
215 x 9

"Stairmaster':
8:33

Filipe said...

bench press 5,5,5+
155 X9
"stairmaster"
14:08
What a weird workout! it kicked my butt for sure!

Sarah said...

Oops I forgot my bench:
90 x 6

Adam said...

Bench press 5,5,5+
100x16
Stairmaster 16kg
15:36

Mike H said...

Bench Press
240x8

Stairmaster - 24kg and hyperextension bench
13:20

thammond18 said...

Bench...185x14
Stair Master...13:00
tommy

Joshua said...

Bench Press
185x12

Stairmaster
10:56

Mtn Rob said...

Bench 160 x 7
stairmaster 22:35

Anonymous said...

Bench press 185x11
Stairmaster 17:33 (24kg)
Mike V.

Anonymous said...

12:36 Fogle

lewis.robertdavid@gmail.com said...

Bench 5 5,5+
Warm-up: 70x5, 85x5, 105x3
Working: 115x5, 130x5, 145x14

2 rep and 5lb PR @ 90%

Stairmaster w/ Gasmask
13'52"

-Bert

Michelle said...

Bench press 80 x 8
"stairmaster"
16 kg KB / 24" box
Time = 13:22

Anonymous said...

Bench Press 90lbs x 6
"stairmaster"
20kg/20' box
...ok so i did alternate legs BUT i wanted to do it my ownn way the first time. ill do it your way on saturday:] only better. whaaaaaaa?
your face
-Magpie

Anonymous said...

bench 120*10
Stairmaster
55 .lbs 32 in box
13:18
Branchdavidian

Anonymous said...

Bench 175lb max.
Stairmaster
24kg ball - 20" Box
11:34

"Tommy Pickles"

Kim said...

Bench 75x13
Stairmaster: 11:55

Trevor said...

Bench: 125 x 10
Stairmaster: 20:44 (24 kg/24" box)

Grinster said...

"Stairmaster"

Modified


15 x Goblet Box Step-ups (L,24kg)
15 x Goblet Box Step-ups (R,24kg)
42 x GHD Sit-ups
12 x Goblet Box Step-ups (L,24kg)
12 x Goblet Box Step-ups (R,24kg)
30 x GHD Sit-ups
9 x Goblet Box Step-ups (L,24kg)
9 x Goblet Box Step-ups (R,24kg)
18 x GHD Sit-ups

12:00