WOD Blog

Fri, Sep 10 2021

Happy Birthday: Nicole R
Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (2527 days ago)

091021 Workout


(Time)
Workout

WARM-UP
2:00 Cardio Choice (EZ to Moderate Pace)
Then perform Warm-Up w/ an Empty Barbell…

AMRAP x 6 MINUTES
6 Alt. Elbow Punches w/ Barbell
6 Controlled Barbell Front Squats
6 Up-Downs Over Bar (stand first then jump with both feet)
6 Alt. Groiners
:15 Up-Dog Stretch

*After the warm-up, place your barbell in the squat rack and begin to prepare for adding load and tempo to the Front Squat.

STRENGTH
10-8-6*
Tempo Back Squat or Tempo Front Squat**

*Start Moderate and Build to Mod-Heavy. Do not go super Heavy.
**Tempo Per Set...
Set 1: (31X1)
Set 2: (21X1)
Set 3: (11X1)

(Score is Weight)

NCFIT BENCHMARK WORKOUT
'SPEED DEMON'

3 ROUNDS FOR TIME
30 Single DB Front Squat (35/25)|(25/20)
30 Up-Downs

-Hard Cap 8:00-

(Score is Time)

KG DB: (15/9)|(9/6)

OPTIONAL COOL DOWN
FOR RECOVERY
3:00 Nasal Breathing Walk
3:00 Foam Roll Quads

(No Measure)

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831-297-3614
CrossFit San Benito
827 Industrial Drive suite 101
Hollister, CA 95023 (view larger map)

4.8

25 reviews

_ Nijmeh


5 years ago

I joined this CrossFit gym last January of 2020 in hopes of changing up my workout routine and meeting people. Hylie, Danny, and all the athletes were so welcoming upon my first day of free community class on Saturday morning. I signed up immedia

Michelle Quinn-Narkin


6 years ago

A welcoming gym that serves people of all fitness levels. It is always immaculately clean, and the coaches have expertise is the sport as well as a passion for helping others. Come visit the CrossFit San Benito family. You’ll be glad you did!

Tracy Maiwald


6 years ago

I love this place! Although Hylie is a Crossfit Games athlete, many times over, this gym is for EVERYONE. Instruction is varied for all fitness levels, and all fitness levels will be challenged to grow and improve. The community of Crossfit San B

Daniel E. Lopez


6 years ago

CrossFit San Benito is by far one of the best gyms I have ever attended. Not only are they family and community oriented, but they're also there to help anyone who walks in; from the beginners to the experts. It also helps that they know what the

Lindsay Gimelli


5 years ago

Amazing gym! If you want support and motivation in Hollister then Crossfit San Benito is the place. I was very intimidated to try Crossfit- lifting heavy weights, lots of athletes working out along side me and me with very little experience in a