CrossFit Republic – CrossFit

Bench Press (Daily Bodybuilding Bro Sesh Part 1 – Bench Press

15 Minutes

5 Sets of 5 Bench Press

70%, 75%, 80%, 80%, 80- 85%)

Athletes, bench press requires your legs and core just as much as any other movement we do. Whether you’re tucking your feet under or creating a firm stable flat footed base on the ground, think about squeezing your glutes as your drive your feet and tighten your core with a strong diaphragm breath held deep. While you’re pushing the bar, elbows should track 45 degrees and you can think about doing this by cork screwing your hands outward as you drive the bar up.

Daily Bodybuilding Bro Sesh – Part 2 (The Burner) – 16 Minutes (4 Rounds for weight)

Every 4 Minutes on the 4 Minutes Complete…

15 Double Dumbbell Chest Flys

15 Standing Double Dumbbell Bicep Curls (Same Time)

15 Double Dumbbell Skull Crushers

15 Double Dumbbell Back Flys (Same Time)

Athletes, this burner is meant to be completed with the same weight across all movements during each set and typically at a lighter weight for a good squeeze and pump in each and every rep. Progress through weight if you’re feeling good but bodybuilding “results” are proven in physique not in our traditional scoreboard. Going through this too fast or going too heavy and sacrificing form will ultimately jeopardize the point.

Log both dumbbells today.

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Endurance W.O.D. – 30 Minutes (3 Rounds for time)

For Total Time

0:00 – 10:00 Minutes

For Time

1000/800 Meter Row

50 Ring Rows

Rest with remaining time.

10:00 – 20:00 Minutes

For Time

1000/800 Meter Ski

50 Push Ups

Rest with remaining time.

20:00 – 30:00 Minutes

For Time

60/48 Calorie Bike

50 Wall Balls (20/14)

Three Separate Scores

Extra Work (No Measure)

Core Burner

5 Rounds

10 Hollow Rocks

15 Reverse Hyperextension on Box

20 Flutter Kicks (L/R = 1)

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