CrossFit Trivium – CrossFit

Bench Press (15:00 to Establish a 1RM)

Today, we are tackling a 1RM Bench Press. The ideal rep scheme to follow would be to hit 5 reps @ 50%, 3 Reps @ 60%, 2 Reps @ 70%, then hit singles all the way up until 102%. In order to do this appropriately the correct weight jump should be from about 95% up to 102%, rather than hitting a larger jump.

Building up in the way we suggested allows for the right amount of weight jumps and reps to prime the system without fatiguing it along the way.

Focus on connection to the Bench and utilizing your posterior chain for an optimal bracing pattern.

Metcon (AMRAP – Rounds and Reps)

GPP

EMOM x 24

Min 1: 13/10 Calorie Echo

Min 2: 13/10 Calorie Row

Min 3: 10/8 Calorie Ski

Min 4: 6 Burpee Box Jump Over (24″/20″)

COMP

EMOM x 24

Min 1: 15/12 Calorie Echo

Min 2: 15/12 Calorie Row

Min 3: 12/10 Calorie Ski

Min 4: 8 Burpee Box Jump Over