4-22-21 Bench Pyramid


4-22-21 Bench Pyramid


Cheer on the Grail ladies at Festivus this Saturday at CrossFit Loop!

CrossFit Grail – CrossFit


Warm-up (No Measure)

30sec ea:

Arm Circles forward

Arm Circles back

Arm Swings – across the chest

Leg Swings – forward/back

Toe Touch & Reach Overhead


Plank Shoulder Tap to Push-Up

Air Squats

Warm-up (No Measure)

L-Sit Prep – 5 sets, 5-10seconds

Seated L-Sits
Rest 20sec between sets

Warm-up (No Measure)

Bench Press Teach & Prep

with empty barbell

10 Bench Press


3 sets of 5 reps*

Bench Press
*Build across sets to find starting weight


Bench Press (6-4-2-2-2-4-6 Bench Press)

:30 Seated L-Sit between each set

The goal is to build in load and achieve a heavy double by set 4 or 5. When we re-visit the reps of 4 and 6, we can look to lift a little more than the first two sets.

STARTING WEIGHT: for a rough percentage, then ~80% of a 1RM would be appropriate for your first set.

Core Down

Metcon (No Measure)

50 Russian Twists
Right + Left = 1

Cool Down

Metcon (No Measure)

2-3min Foam Roll or Thera-Ball

Pecs and / or Lats