April 15th


Download the week

Bench Press 

Max Repetitions of Bench Press @ 85%

* To Technical Failure 

"Shake a Leg" 

For Time: 

30 Toes to Bar 

30 Front Squats (135/95) 

30 Toes to Bar 

On the Minute [Starting at 0:00]: 

6 Lateral Barbell Burpees 

Time Cap: 18 Minutes 

KG | (61/43)


For Time: 

40 Toes to Bar 

30 Front Squats (135/95) 

20 Bar muscle ups 

On the Minute [Starting at 0:00]: 

6 Bar Facing Burpees

Time Cap: 18 Minutes 

KG | (61/43)

For the Coach

Resource Drive

Workout Overview


In part 1, we’re moving into week 2 of our bench press. We’re targeting 85% for a set of 4-8 great quality reps. If athlete’s completed last week’s set, they should simply aim to go heavier than they did for week 1. Technical failure on bench press can be most easily identified by the bar speed or excessive arch in the back with the athlete’s butt leaving the bench.

In part 2, we have a great workout that will tax and train the midline. In order to finish this workout under the time cap, athletes will need to maintain a minimum of sets of 5 reps per minute per movement, in addition to the burpees. This means they need to be able to get their burpees done with enough time to perform 5 reps of either the TTB or Front squat. Athletes should choose a variation or load that allows them to easily complete 5 reps unbroken. 


Time to complete work


Burpees over bar | :30 or less.
Toes to Bar | Sets of 5 unbroken.
Front Squats | Moderate. Sets of 5.

The One | Teaching Focus

Break the bar 
We’re focusing on the athlete “breaking the bar” in the bench press. This technique ensures optimal muscle activation in the chest and shoulders. Breaking the bar helps to stabilize the shoulders and elbows, reducing the risk of injury and ensuring proper alignment throughout the movement. It creates tension in the upper body, providing a solid base from which to press the weight.

Verbal Cues: "Imagine you're trying to bend the bar in half with your hands.""Push outward against the bar as if you're trying to spread it apart.""Squeeze the bar as hard as you can and push outward with your hands."


Toes to Bar
Reduce Reps
Toes To As High As Possible
Knees To Chest

Front Squats
Reduce Loading
Reduce Reps
Sub Dumbbells
Sub Barbell
60 Air Squats

Lateral Barbell Burpees
Reduce Reps
Bar-Facing Burpees (With Step Over)
Regular Burpees
5/4 Calories On Any Machine


It will be very important to work with athletes to help them modify this workout in order to hit the proper stimulus. If athlete’s do not design this workout appropriately for their relative ability, it’s very possible that they will experience discouragement and frustration. Be clear in your workout brief and then utilize the warm ups and the practice round to dial modifications in.

With a workout format like this, it’s crucial that athletes are able to transition very quickly between movement stations. Set up your classroom so that athletes can safely and quickly transition from the barbell to the rig.

Lesson Plan
(0-3 minutes)

Whiteboard Brief

  • Provide workout overview
  • Review stimulus notes
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(3-9 minutes)

General Flow  :20 - :30

  • Arms swings 
  • Arm wraps 
  • Trunk twists 
  • Scorpions
  • Childs pose
  • Boot straps 
  • Air squats
  • Banded pull aparts
  • Banded pass throughs 
  • Banded pass throughs
  • Knee push ups 
  • Plank to toe touch
  • Eccentric push ups 
  • Plank shoulder taps 
  • Push ups 
  • Burpees

CT Barbell Flow :15 - :20 each

  • Goodmornings
  • Back squats
  • Elbow rotations
  • Press & reach
  • Front squats
  • Stiff leg deadlifts

Specific Warm-Up
(9-21 minutes)

Toes to Bar | tell, show, do, check

  • :10 dead hang
  • :10 scap pull ups
  • 5 Jump to hollow
  • 5 Jump to hollow and arch
  • 5 Press away kip swings
  • 5 Hanging knee tuck
  • 5 Full TTB or modification

Bench Press | tell, show, do, check

  • Establish stance, grip, & set up
    Shoulder blades & butt on bench
    Feet on the floor
    Hands outside shoulders with full grip on bar
    Eyes under barbell
    Visible arch in lower back  
  • 5 Tempo empty bar bench press
    3 second negative, 2 second hold
    Focus on 45 degree angle with elbows
  • 3 Tempo empty bar bench press
    3 second negative, 2 second hold
    Focus on “breaking” or “snapping” the bar throughout the movement.

(21-33 minutes)

  • 10:00 window 
  • Builds based on coach or athlete discretion
  • Transition to part 2

(33-39 minutes)

Practice Round 

  • 3 Lateral Barbell Burpees
  • 3 Toes to Bar
  • 3 Front Squats


Workout adjustments if needed

(39-57 minutes)

Look For

  • Burpees Over Bar | Footwork.

Athletes should increase their efficiency by having their step out of the burpee be the step into their jump over the bar, avoiding unnecessary steps.

  • TTB | Controlled swing.

Athletes should start with a controlled swing from the shoulders, using the momentum generated from the hips.
Avoid excessive swinging or kipping that can compromise form.

  • Front Squat | Knee Tracking.

Ensure that the knees are tracking in line with the toes throughout the movement. Avoidance of inward collapse (valgus collapse) of the knees is crucial for performance.

  •  Post Workout Clean Up & Chat (57-60 Minutes)

Additional Elements

Home Workout

"Shake a Leg"
For Time:
30 V-ups
30 DB Front Squats
30 V-upsOn the Minute [Starting at 0:00]:
6 Lateral DB Burpees

Time Cap: 18 Minutes


“I would rather die of passion than boredom.” - Vincent Van Gogh

There are times in our lives, whether it be during training, at work, or at home, where we question the choices we’ve made. They tend to arrive shortly after we make an important decision. A form of “buyers remorse”, where we wonder if we’re on the right path. It is a human condition to seek certainty. We simply want to know we’re clearly on the right path.

But… do we really?

Think back to a moment of *uncertainty*. The first day we first talked to our significant other. The first time we went on a roller coaster ride. The first time we walked into a CrossFit gym.Uncertainty makes us feel alive. Those moments are etched into our lives, and are some of our fondest memories. If everything was known, expected, and pre-determined... life would be so horribly boring. It wouldn’t be a life at all. Where others may run from uncertainty, let’s embrace it for what it is, and create the life of memories we’ll look back on.

After Party

2 Sets
10 Strict dips
:20 Ring support (lockout)
:20 Ring support (low/dip)

Have questions?

Reach out!

Contact Us