Bench Press 

On the 3:00 x 3 Sets: 

5 Bench Press 

Start First Working Set at 78% & Build

"The Floor Is Yours" 

AMRAP 10: 

21 Push-ups

15 Kettlebell Swings (53/35) 

9 Deadlifts (225/155)

KG | 

KB (24/15)

Deadlift (102/70)




  • Workout brief: https://youtu.be/Cv6BBqnhN6o
  • Resource Links:  CompTrain Gym Resource Drive
  • In part 1 we’re getting started with our first week of Bench Press. Give your athletes some insight on what they expect from the next 4 weeks with this cycle. In part 2, can you handle the shoulder burn?! We've got high rep push-up sets right into kettlebell swings in ideally unbroken sets, making the shoulder volume increase quickly. Picking a strategy for breaking up work from the start will play a big role in how we wrap up this piece in the end.
  • Score: rounds + reps 
  • Push-ups | 1-2 sets 
  • Kettlebell Swings | Unbroken
  • Deadlift | 1-2 sets 

The one | Teaching Focus 
  • Shallow Hips
  • The bottom of the kettlebell swing should mimic the dip of the box jump. Not a squat, not a good morning. This will be particularly useful today in saving the posterior chain as athletes transition from the KB swing to the deadlift. 


Push ups

  • Reduce Volume
  • Hand Release Push-Ups 
  • Box Push-Ups 
  • Dumbbell Bench Press

Kettlebell Swings

  • Reduce Loading
  • Reduce Volume
  • Single Dumbbell Hang Power Snatches 
  • Empty Bar Hang Power Snatches 
  • Russian Kettlebell Swings


  • Reduce Loading 
  • Reduce Reps 
  • Sub DB/KB
  • Good Mornings
  • Kettlebell Sumo Deadlift

  • In part 1, pair athletes up and call them to lift on alternating minutes. As always, this provides the opportunity to get eyes on each athlete throughout the sets. Give athletes plenty of time to build to their starting weight so that all 3 sets can be considered “working loads” and not additional building sets. 
  • In part 2, you can pair athletes up with someone who will use the same KB and barbell load. Doing this will allow some athletes to go in the order of KB Swing, Push Up, deadlift and others to complete in the order of deadlift, push up, KB swing. 


Whiteboard Brief (3 Minutes) (0-3)
  • Refer to coaches stimulus notes
General Warm Up (6 Minutes) (3-9)

General Flow

  • Get out barbells and KBs 
  • 2 Rounds 
  • :20 Upward to downward dog 
  • :20 Scorpion 
  • :20 Alternating spiderman w/ reach
  • :20 Cat/cow 
  • :20 Superman 
  • :20 Push up 
  • :20 KB deadlift 
  • :20 KB around the world 

Specific Warm Up (15 Minutes) (9-24)

Kettlebell Swing | tell, show, do, check 

  • 10 Cued reps 
  1. Call “Hinge and Hold”....”Pop”
  2. Focusing on shallow hips
  3. Practicing the hip hinge movement without the kettlebell. Stand with feet shoulder-width apart, hinge at your hips, keeping your back straight, and reach towards the ground. Then aggressively squeeze the legs and glutes to extend. 
  • 5 Russian KB Swing
  1. Aggressive hip extension, then pull. 
  • 5 American KB Swing

Deadlift | tell, show, do, check 

  • Establish stance, grip. & set-up
  1. Feet hip-to-shoulder width apart 
  2. Hands just outside shoulders with full grip on bar
  3. Bar in contact with shins 
  4. Shoulders above hips and slightly over bar 
  5. Eyes up 
  • 5 Cued shin to knee deadlifts 
  1. Static focus on shoulders over bar 
  2. Dynamic focus on driving through heels and knees moving back 
  • 5 Cued segmented deadlift 
  1. Shin to knee, knee to lockout, lockout to knee, knee to shin. 
  2. Static focus on set-up position 
  3. Dynamic focus on straight bar path and not allowing the bar to go around the knees
  • 5 Cued deadlifts 
  1. Hold at set-up and at lock out 

Bench Press | tell, show, do, check 

  • 5 Cued reps 
  1. Pause at lock-out and at chest 
  2. Focus on “breaking the bar” to create activation through necessary muscle groups 

Strength (17 Minutes) (24-41)
  • 8:00 to build to workout weight
  • Every 3:00 x 3 sets 
  • Transition to part 2 

Primer (6 Minutes) (41-47)
  • Practice Round 
  1. 9 Push ups 
  2. 6 KB Swings 
  3. 3 Deadlifts 
  • Break
  • Workout adjustments if needed

Workout (10 Minutes) (47-57)

Look For 

  • Push ups | Full range of motion. Cue athletes to get their chest to the floor and to lock out the elbows each rep. 
  • KB Swing | Shallow hips on the dip. Chest up, we want athletes to keep their chest up throughout the rep rather than letting their torso collapse toward the floor. 
  • Deadlift | Driving through the heels to begin the rep. Keeping the bar close to the body. Flat back throughout the rep. 

Post Workout Clean Up & Chat (52-60)


Home Workout  [DBs & jump rope]

AMRAP 16: 

Buy-in - 50 push ups


15 Kettlebell Swings (53/35) 

10 Devils Press

15 Push Ups  


“The Marshmallow Experiment”


The experiment conducted decades ago began by bringing children into a room, one by one, sitting them down in a chair with a single marshmallow in front of them.


Here, the researcher offered a deal. He said he was going to leave the room, and if the child didn’t eat the marshmallow while he was away, then a second marshmallow would be rewarded. However, if the child chose to eat the marshmallow while he was away, they wouldn’t get a second. What he didn’t say was how long he’d be gone. The choice was simple - one treat now, or two treats later.


Some of the children ate it right away. Some squirmed around for a bit, and gave in after a couple of minutes. And some of the children managed to wait until the researcher came back.


The research team followed the participants for 40 years afterwards. The children who ate the marshmallow immediately... struggled in life. They didn’t have careers they were proud of, and they didn’t live lives they were happy with. The children who held out went on to live as highly successful individuals.


The ability to delay gratification is a critical component in life. Whether we want to go to the CrossFit Games, be the best spouse we can be, or propel our career forward, we must have the willpower to stay the course with the longer term in mind. Even when we’re tired, hungry, beat up, and starving for a bite of that marshmallow… we’re tough enough to hang on.

After Party 

3 Sets 

10 DB Bench Press 

8 DB Bent row each arm 

6 DB Reverse Flys