Today’s SWOD wraps up our “5” week for the 5/3/1 strength cycle with the Bench Press. While Bench Press doesn’t happen that often in CrossFit it is definitely not a movement to be neglected. While so many people just focus on getting the weight up, the set up can make or break a lift. Just like any other lift you need to focus on creating the most stable pushing platform possible. The Lats play for more of a role in the bench press than most people think. Coaches Corner: Bench Press Set Up Tips
- “You can’t shoot a cannon ball from a canoe.” If your core is weak and you don’t have any shoulder or hip stability, you aren’t going to be able to press big weights. Make sure you do your mobility work and core activation exercises.
- Many lifters simply press out the bar from the rack when they un-rack the weight. Big mistake. Pressing a weight out of the rack results in losing shoulder and upper back tightness.
- It’s critical that you think about pulling the bar out of the rack, almost like performing a straight-arm pull down. This is going to fire up the lats and put the shoulders in a great position to press from.
- By pulling the shoulders blades together you put the shoulders in a good position to press from as well as increase shoulder stability. Two good cues are to try to bend the bar in half or pull the bar apart.
Strength WOD 5 x 5 Bench Press 90 second rest
WOD (workout of the day) Mini Cindy 5 Pull Ups 10 Push Ups 15 Air Squats
Quite a few people ask why we don’t just do the regular Cindy. The 12 minute Cindy is more for pace training than the grinder that is the full Cindy (20 mins). You utilize this shorter version to break through your previous pace plateau . Focus on a pace you can maintain throughout the WOD. This pace should be slightly quicker than your typical Cindy pace (Ex: round every 75 seconds).