WOD

Wed, Nov 12 2025

Fri, Dec 12, 2025 at 6:00pm Holiday Party

Coach J

Max Day!!! 💪

Following yesterday's high volume leg workout (Chad), today we'll be doing upper body with the Bench Press. This aligns with our November 'pressing' focus. For those who have been coming to the Monday upper body classes, this is your time to shine and work toward a PR. 🏆

If you haven't previously done a Bench Press max, today is your day to set a baseline. If you are new to the movement, or haven't done much of it in the past, not too worry. This'll be your opportunity to learn the technique and get extra reps in. There's something for everyone!!! 😃

We don't do Bench Press often in CrossFit. The last Bench Press max was in February. So come in and enjoy this fan favorite upper body movement! 🎉

Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (5 days ago)

CrossFit 20251112

Bench Press Max

Feast of Flexibility 🦃

CrossFit 20251112

(No Results Tracked)
WARM-UP:
200m walk
2 sets:
5 plank to downward dogs
10 banded pull-aparts
10 banded pass-throughs

AMRAP x 4mins:
20 jumping jacks
10 up-downs
5 hand-release push-ups

WOD MOVEMENT REVIEW & WARM-UP:
Bench press

4 sets:
3 bench presses
– Rest 1:00-1:30 between sets, alternating sets with partner(s)
– Add load each round

HEAVY DAY WOD: For load
Rx:
Bench press
3-2-2-1-1-1

– Rest up to 3:00 between sets

MODIFICATIONS:
Reduce load as needed to ensure maintaining sound bench press technique through all reps

STIMULUS NOTES:
Heavy bench press day
All sets above 80%; opportunity to PR on one of the singles

COOL-DOWN & STRETCHING:
8 sets:
:10 L-sit holds
:20 rest

1:00 banded shoulder stretch/side