CrossFit Phos West, Frontier Performance – Mayhem Bodybuilding

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Warmup

-into-

3 rounds

10 Perfect Pushups (controlled form)

15 band pull-a-parts

5 PVC Around the Worlds (each way)

10 wall angels

5 scorpions (each side)

Workout

Bench Press

7 sets: 6 reps

*Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load.

Barbell Incline Bench Press

4 sets: 10 reps

*Build to a moderate weight and stay the same or build across all sets.

Double DB Bench Press 1 and ½ Reps

4 sets: 10 reps

*Build to a moderate weight and stay the same or build across all sets.

Hex Press

4 sets: 10 reps

*Build to a moderate weight and stay the same or build across all sets.

Barbell Skull Crushers

4 sets: 10 reps

Do not sacrifice form for weight and focus on a solid contraction with each rep.

Single Arm Standing Tricep DB French Press

4 sets: 10 reps (each side)

Cool Down

Warm-up (No Measure)

Cooldown/Mobility

1 min pec stretch against door/rig

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)