Just as we did on Wednesday, we are going to lift heavy with another lift that we don’t often see, the Bench Press. Â Once of the best movements we can use to build raw upper body strength, the Bench Press will isolate the chest, shoulders, and triceps (our primary “pushers”). Â Maintain good form on the bench and don’t arch your back. Â If you can’t push the weight off of your chest with your back flat on the bench, it is too heavy. Â It isn’t worth hurting your back just for a number.
The October CrossFit Fundamentals Program starts October 3rd. Â That’s this upcoming Monday. Â Make sure you tell your friends and family and reserve them a spot. Â Have a referral? Â Participate in our referral program: Â http://industrial-athletics.com/refer-a-friend/
CrossFit Alloy WOD for 9/30/2016:
Strength:
15 Min to find 3 Rep:
Bench Press
MetCon:
5 Rounds for Time:
15 Deadlifts (155/105)
10 Wall Balls (20/14)(10/9)
5 STO
6:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
5 Rounds for Time:
15 Deadlifts (135/95)
10 Wall Balls (20/14)(10/9)
5 STO (135/95)
Brass:
5 Rounds for Time:
12 Deadlifts (115-95/75-65)
7 Wall Balls (20/14)(10/8)
5 STO (115-95/75-65)
Bronze:
5 Rounds for Time:
12 Deadlifts (75/55)
7 Wall Balls (14/10)(9/8)
5 STO (75/55)
!!!!!!!