The Compound Strength and Conditioning: CrossFit Vacaville North: floor presses

Showing posts with label floor presses. Show all posts

Wednesday 4.08.15

Proper use for the bench!

Strength: Bench Press or Floor Press 3-3-3-3-3

WOD: 3 rounds for time:

- 400m Run

- 21 Box Jumps (24/20")

- 12 Toes to Bar

Thursday 3.26.15

Going into the final workout, Steven is first place in Nor Cal and 30th world wide in his scaled teen division!

Strength: Bench Press/ Floor Press 10-10-10

WOD: For 4 rounds, each round lasts 5:00, complete:
- 400m Run
- max. Weighted Sit Ups*

* For Weighted Sit Ups, grab a metal plate or two and hold it tight against your chest as high as possible. If the weight comes off you chest (i.e: pulling it away for a bit of momentum to sit up), then don't count the rep. After 5 "no reps", drop the weight down slightly

Wednesday 3.04.15

Most of CWC will be maxing out this week.
Ryan, Chris, and Phi will be taking their max attempts at the 2015 Wine Country Classic at CrossFit Napa Valley on Sunday, March 8th! Good luck guys!

Strength: Bench Press or Floor Press. 8:00 to find 1rm, then 3x5 @ 70%

WOD: Complete 4 rounds (15 min time cap):
- 20 Warrior Sit Ups
- 20 Goblet Squats (at least 53/35#)
- 10 yard Broad Jumps

Rest 1 min:

For time:
- 30 Burpees (to 6" target)

Thursday 1.08.15

Strength: Bench or Floor Press 3-3-3-3-3

WOD: GRID score (5:00 time cap)
For time:

- 15 Ground to Overhead (135/95#)

- 10 Burpees over the bar

- 15 Ground to Overhead

Rest at least 5:00

Grid score: (2:00 time cap)
- 4 Rope Climbs (15ft)

Thursday 12.04.14

Strength: Bench Press or Floor Press 2-2-2-2-2

WOD: EMOM for 12:00:
- 3 Power Snatch (115/75#)
- max reps Weighted Sit Ups
** score is total number of Sit Ups

*Optional: AMRAP for 4:00:
- Pistols (end with same amount of reps on each leg)

Post weights and reps to comments.

Thursday 11.06.14

Strength: Bench Press or Floor Press 3-3-3-3-3

WOD: 21-15-9
- Power Snatch (95/65#)
- Burpees

*Optional: EMOM in 5:00:
- 1 Rope Climb at hardest variation (or 3 rope raises and lowers)

Post weights and times to comments.

Thursday 10.09.14

SWOD: Bench Press/ Floor Press 5-5-5-5-5

WOD: AMRAP in 12:00:

- 5 Hang Power Snatch (95/65#)

- 7 Toes to Bar

- 9 Burpees

* Optional Post-WOD work: Complete:
- 3x15 second L-Sit (2 min time cap)
- 3x30 second Hollow hold (3 minute time cap)
- 1 set max Plank hold on elbows

Post weights and times to comments.

Thursday 9.11.14

Strength: Bench or Floor Press 5-5-5-5-5

WOD: For time:
Reps of 15-10-5:
- Hang Power Snatch (135/85#)
- Toes to Bar
- Handstand Push Ups (as strict as possible!)

Post weights and times to comments.

Thursday 8.14.14

Strength: Bench Press or Floor Press 5-5-5-5-5

WOD: AMRAP in 15:00:

- 10 Alternating Kettlebell Snatches

- 10 Burpees

*Choose a KB weight that allows you to keep moving with minimal downtime.

Post weights and rounds to comments.

Thursday 7.17.14

Mobility is important!

Strength: Bench Press/ Floor Press 5-5-5-5-5

WOD: EMOM in 12:00:

- 2 Power Snatch 60-65% of 1RM

- 5 Burpees

Thursday 6.19.14

Strength: Bench Press/ Floor Press 5-5-5-5-5

*Four reasons you may want to do Floor Presses over Bench Press:
- Develop raw upper body strength - bench press is more a full body workout
- Really builds the triceps and creates a big mid-bench and bench lockout
- decreases stress on the lower back and shoulders
- promotes proper form, making it easier to keep the elbows closer to the side and the bar over the chest

WOD: For time:
- 10-9-8-7-6-5-4-3-2-1: Power Snatch (115/65#)
- 1-2-3-4-5-6-7-8-9-10: Box Jumps (24/20")

* We completed this workout on 5.22.14, so if you recorded your time (like everyone should be doing!) try to beat your score!

Post weights and times to comments.

Thursday 5.22.14

Strength: Bench Press/ Floor Press 5x5

WOD: For time:
- 10-9-8-7-6-5-4-3-2-1: Power Snatch (115/65#)

- 1-2-3-4-5-6-7-8-9-10: Box Jumps (24/20")

Post weights and time to comments.

Friday 2.21.14

Strength: Floor Press 5-5-5-5

WOD: On the minute for 10:00:
- 3 Kettlebell Swing - Rt
- 3 Kettlebell Press - Rt
- 3 Pressing Snatch Balance - Rt
- 3 Kettlebell Swing - Lt
- 3 Kettlebell Press - Lt
- 3 Pressing Snatch Balance - Lt

* Rx'd is 53/ 35#

Post weights and reps to comments

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An old Robb Wolf article I always enjoyed. What shade are you?

Article: Seven Shades Of Paleo

Thursday 12.19.13

Strength: Floor Press 5-4-3-2-1

WOD: 5 rounds for REPS:
- Floor Press @ bodyweight
- Pull Ups

*take at least 2-3 min between sets

Post weights and total WOD reps to comments.

Friday 8.09.13

The Athletic Position

Strength: Floor or Bench Press. Find 3rm

WOD: AMRAP in 10:00
-3 Hang Power Cleans (115/75#)
-6 Thrusters (115/75#)
-9 Lateral Hops over the Bar - landing in the "athletic position"

Post weights and rounds to comments.

Wednesday 5.15.13

Warm Up: At the end of a solid Warm Up, perform:
- Push Ups or Ring Dips. Max reps without stopping

Strength: Bench Press or Floor Press, 1rm

WOD: "Karen"
For time:
- 150 Wall Ball shots (20/14# to 10' target)

How many reps can you get without stopping? If you know you are not getting close to the time limits for "Karen", you can still try for a PR....

-OR-

Go for 50 reps non stop with 20/ 14# ball to 10/ 9 ft marks

Post reps, weights and times to comments.

Monday 4.01.13

WWE Bench Press Competition.

How many of these reps would you "No Rep"? Long video, so one guy goes at 3:00 into the video, the other starts at 5:20.....they're still strong though!

Strength: Floor Press 3-3-3-1-1-1

WOD: 5 rounds for time:
- 1 Push Press @ 50-75% bodyweight
- 1 Pull Up (hardest variation: strict, ctb, kipping)
- 1 Push Press
- 3 Pull Ups
- 1 Push Press
- 5 Pull Ups

Choose a weight and a pull up variation that will challenge you. Push Presses come from the floor.

Post weights and times to comments.

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