WOD
 | Tue, Feb 17 |  |
 | Fri, Feb 27, 2026 at 4:30pm FRIDAY NIGHT LIGHTS! |
| Sun, Mar 1, 2026 at 10:00am SUNDAY MORNING LIGHTS! |
| Fri, Mar 6, 2026 at 4:00pm FRIDAY NIGHT LIGHTS! |
| Sun, Mar 8, 2026 at 10:00am SUNDAY MORNING LIGHTS! |
| Sun, Mar 15, 2026 at 10:00am SUNDAY MORNING LIGHTS! |
 Coach BWe have another take on a Heavy Day at CFA! You'll have 15:00 to build to a heavy single, keep in mind this may not be an all-time best, but it should be challenging and do not sacrifice technique to get a heavier weight. Once your heavy single is found we'll move on to the sets of 3, plan to work on moving the load quickly, while also maintaining control. |
| Most Recent Benchmark: Max Height Box Jump on Feb 20, 2026 (1 day ago) |
| CrossFit 20260217 | Bench Press Max | Gymnastics Class 2026 0217 | THE OPEN 💪 |
CrossFit 20260217(Weight) WARM-UP: 200m walk AMRAP 3:00 Partner A: 2 jumps around partner Partner B: 2 jumps around partner Partner A: 2 jumps over and crawl under partner Partner B: 2 jumps over and crawl under partner WOD MOVEMENT REVIEW & WARM-UP: 3 sets: 5 bench presses – Rest 1:00 between sets – Build in weight each set HEAVY DAY! WOD: On a 15:00 clock: Find a heavy single bench press Bench press 3-3-3-3-3-3-3-3 – Lift 50-60% of heavy single loading – Rest 1:00 or less between sets MODIFICATIONS: Focus on technique instead of speed if unfamiliar with the bench press STIMULUS NOTES: Developing speed and power with the bench press 15:00 working up to a challenging, but not max effort, single. Then, drop the loading to 50-60% for triples Fast concentric bar speed across the sets of 3 ACCESSORY + STRETCHING: Every 2:00 for 4 rounds: 5 med-ball push presses for max height 10 sumo deadlift high pulls from the high hang Then… Accumulate: 100 light banded tricep push-downs 1:00 slow banded pass-throughs :30 doorway pec stretch/side
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Misc Barbell
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