Day 128

A. Max Effort

Bench Press (1RM)

B. Accessory Work

DB Bench Press 2 x MAX

C. Superset

4 sets of,

Seated Row x 12
rest 30s
BPA x 15
rest 60s

D. Vanity Work

Three sets of,

Preacher Curl x 8
rest 30s
Bulgarian Split Squat 1 1/2 reps x 12 (Each leg)
rest 60s

Day 118

A. Bench

Bench Press (10-8-6-4-2-5-10)

B. Strength Superset

Four sets of,

DB Single Arm Row x 10
Band Pull Apart x 15 (2 sets overhead, 2 sets underhand)

C. Vanity Work

Three sets of,

Barbell Curl x 10
Stationary Dips x 15 (Sub bench dips)

Day 77

A. Strength 

Bench Press (2RM)

B. Skill 

10 Rounds of:

7 Pull-ups, Strict *Christina 8 BW Rows*
7 Ring Dips, Strict *Christina 8 TRX Push-ups*
21 Air Squats

C. “Gun Show”

Superset (4 sets) any Bicep and Tricep exercise of choice.

D. Conditioning

5 x 300m row/ 1min rest between intervals

Day 60

A. Warm-up

PRONE SHOULDER ROTATION WITH BAND (1 x 10 reps)

BLACKBURNS, AKA "Y-HANDCUFF" (1 x 10 reps)

KNEELING THORACIC EXTENSION (1 x 10 reps per side)

STATIC LAT STRETCH (1 x 20-30 sec. per side)

B. Superset

INCLINE DUMBBELL BENCH PRESS (3 x 8) 6-sec. eccentric (lowering)

*Use 20% 1RM of your normal bench press*

rest 20 sec.

ECCENTRIC-FOCUS NEUTRAL GRIP LAT PULL-DOWN (3 x 5/ per arm)

pulling down with both arms and raising with only one arm.

Rest 90s 

C. Strength Circuit

Three sets of:

Seated Overhead Press with Dumbbells x 10-12 reps
Rest 45-60 seconds
Strict Supinated-Grip Pull-Ups x 8-10 reps
Rest 45-60 seconds
Bent-Over Barbell Rows x 6-8 reps
Rest 45-60 seconds
Band Pull-Aparts x 20 reps
Rest 45-60 seconds

D. Vanity Work

Superset your favorite Bicep and Tricep exercise (3x12) 

Day 89

A. Bench

DB Single Arm Bench Press (4 x 10)

B. Vertical Pulling/ Rear Delt Superset

Neutral Grip Lat Pull-Down (4 x 12)
Rest 30s
TRX Scarecrow (4 x 12)
Rest 30s

C. Medial Delts

Strict Press (4 x 10)

D. Shrug

Overhead Barbell Shrug (3 x 12)

E. Vanity Work

TRX Bicep Curl (4 x 12)
TRX Skull Crusher (4 x 12)

Day 84

A. Max Effort Movement

Chin-Up (3RM)

B. Accessory Movement 

DB Floor Press (2 x MAX)

C. Horizontal Pulling/Rear Delt Superset 

Barbell Row (Underhand) 4 x 8-12

Rest 30s

Band Pull Apart 4 x 12

Rest 60s

D. Traps

Snatch Grip Overhead Shrugs (4 x 10)

E. Vanity Work Superset 

Seated Incline DB Curls 3 x 8-15

Rest 30s

BW Skull Crushers x MAX

Rest 60s

Day 81

Warm-Up:

Tabata Air Squats

A. Bench

Bench Press (5RM) 

B. Accessory Work

Arnold Presses (5 x 10)

C. Horizontal Pulling/Rear Delt Superset

Seated Row (3 x 12)
Rest 30s
Rear Delt Raises (3 x 12)
Rest 30s

D. Vanity Work

1. EZ Bar Curl (3 x 28 Method) 

*7 Regular Reps
*7 Slow Reps
*7 Half-Reps from the bottom
*7 Half-Reps from the top

2. Bodyweight Skull Crushers (3 x MAX)

Day 44

A. Squat

Back Squat - (1RM)

B. "Annie"

50-40-30-20-10

Double Unders
AbMat Sit-Ups

C.) Vanity Work

Superset: 5 Sets of,

EZ Bar Curls x 12
EZ Bar 3/4 Close Grip Press x 12

Day 37

A. Squat Complex

2 Front Squat + 2 Back Squat

B. Bench

DB Bench Press (4 x 10)

Rest 90-120 seconds between sets. 

Go as heavy as possible.

Last set is a drop set, perform Max Reps with your weight, drop, hit Max Reps with about 70% of your starting weight, then perform Max Reps with about 50% of your starting weight.

C. Vanity Work

Superset: 3 Sets of

Seated Incline DB Curls x 12

rest 30s

Rope Cable Push-Downs x 15

rest 30s

Flexting

A.) Warm-Up:

Row 1 minute on/ 1 minute off for 10 minutes.

B.) Bench Press (5 x 5)

Work up to a heavy set of 5, then do 5 sets at that weight. All sets should feel explosive. No grinding.

C.) Deadlift (5 x 5)

Work up to a heavy set of 5, then do 5 sets at that weight. Practice touch & go technique. All sets should feel explosive. No grinding.

D.) Test (For time):

100 Push-ups

Chest to deck, full elbow extension. Don't sacrifice form for time, you're only cheating yourself.

E.) Vanity work:

Throw in come curls, triceps, whatever you want to do to get blood flow to the muscles and get a pump.

Row In The Snow.

Think like a Bumble Bee, train like a Race Horse 

by: Ben Bergeron (CrossFit New England)

MetCon: (Partner)

Row 5k

- Each partner rows in 1 minute intervals. NO longer than 5 seconds to transition.
- If you do not have a partner, row 1:1 until you reach 5000m

Strength: EMOM for 10 Minutes,

5, 7, or 10 dips (depending on strength level)

- Would like these to be done on a stationary dip station, but if you only have rings they will also suffice.

Strength: 4 sets of,

Barbell OH Shrug x 12-15 reps
-Rest 30 seconds
Seated Row x 10 reps
-Rest 30 seconds

- Any horizontal row variation will do. One thing I notice with CrossFit as a whole is a lack of horizontal pulling. We like to add these things in to combat the volume of pushing exercises that are done. ex. Barbell Row, Ring Row, DB One Arm Row, DB Row.

Cash Out: "Vanity Fun"

Any "Vanity" exercises you desire. Could be Bicep Curls, Tricep Push-downs, etc. Have some fun and get a pump.