CrossFit WOD, April 3, 2025

1. Movement Prep/Activation

Banded 7s
-into-
8:00 AMRAP
30-second Row
10 Single Dumbbell High Pulls (each)
5 Bench Press (empty bar-build across sets)
10 Deadbugs

2. Strength
Week 2
Max Rep Bench Press (weight increased from last week)
-rest 1:00-
Burn Out Set (50% of weight above)

3. Workout Prep
2 sets:
5/4 Calorie Row (build in pace)
3 Dumbbell Bench press (build in weight)

During this 10 week strength cycle, we will be following a max-rep bench press program designed to build upper body strength, muscle hypertrophy, and pressing endurance. You will perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once you complete the max lift, rest 1:00, drop the weight by 50%, and then complete a “burn out set” of max unbroken reps.

Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.

In Pounds:
1RM………….Increase
<= 120#…….start at 60% and increase by 2.5 pounds every other week (or 2.5 every week)
125-185#…..start at 50% and increase by 5 pounds every week
190-255#…..start at 60% and increase by 5 pounds every week
260-360#…..start at 50% and increase by 10 pounds every week
>= 365#……..start at 50% and increase by 15 pounds every week

In Kilos:
1RM…………..Increase
<= 55kg……..start at 60% and increase by 2.5kg every other week
55-85kg……..start at 50% and increase by 2.5kg every week
85-115kg……start at 60% and increase by 2.5kg every week
115-165kg….start at 50% and increase by 5kg every week
>= 165kg…….start at 50% and increase by 7.5kg every week

Freedom (RX’d)
15:00 AMRAP
19/16 Calorie Row
19 Dumbbell Bench Press or DB Floor Press (35s/25s)
(KG conv: 15/10 DBs)

Independence
15:00 AMRAP
15/12 Calorie Row
15 Dumbbell Bench Press or DB Floor Press (35s/25s)
(KG conv: 15/10 DBs)

Liberty
15:00 AMRAP
12/10 Calorie Row
10 Dumbbell Bench Press or DB Floor Press (light)

• Target Number of Rounds: 6.5 + Rounds
• Minimum Number of Rounds before scaling: 5 Rounds

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

45 Second Supine Twists
1 Minute Posterior Shoulder Smash
1 Minute Ring Tricep Stretch

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.