Free Trial Thursday 7/20/23

July 19, 2023
Free Trial Thursday 7/20/23

The Mobility

Barbell Pec Smash

Barbell Pec Smash

The Warm-up

8:00 working through the following movements and building weight for bench press


Phelps Swings

R1 - Just Barbell

R2 -@ 30% of 1RM

R3 - @ 40% of 1RM

R4 - @ 50% of 1 RM

The Strength

We are continuing to work on percentages based on our 1 Rep Max found a few weeks ago. If you do not know what your 1 Rep Max is, or if you are a new CrossFitter, you will simply use the percentages as an RPE (Rate of perceived exertion) to determine how much weight should be on your bar. If it feels good, and form is on point, you can increase weight. Form first, weight increase second.

Barbell Bench

6 @ 60%

4 @ 70%

4 @ 75%

3-4 rounds x 4 reps @ Max %

The Met-con

As Many Rounds/Repetitions as Possible in 20:00


Plate Ground to Overhead


@ Go and every 2:00 Row for calories

The Finisher

Incline Chest Flys

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