Banded Bench Press 3-3-3-3-3-3-3-3-3-3
Bench Press Narrow Grip 3-3-3
2×20 DB Tate press
2×20 DB roll back press
We will be hosting a CrossFit Gymnastics Seminar this weekend, there will be a 7 am class only on Saturday. The gym will be closed Sunday.
Why Conjugate days? Because we want to get you stronger— not just to increase your 1RM lift, but to build speed and explosiveness, which is one of the reasons why we use the bands. The accessory work during the last part of class is to help target and strengthen specific areas that are used in the lift and then the quick high-volume finisher helps to promote blood flow to the area that just got a little beat-up to help improve muscle healing, ie muscle building.