Skill Focus: Close Grip Bench Press
Warm up and build to a . . .
3RM close grip bench press
And then. . . 1 x max reps @80% of 3rm
3 x 45 s min max reps @ ea station w/ 15 sec transition
Db curls 35-50#/20-30# ish
strict dips
db bent over reverse flyes 15-25#/10-20#
Burpee
1 min rest
Post 3 RM and total reps for score
Ok, so I get 2 polar reactions on this workout. . .1) "Wow Paula, I love Friday's workout, I have been looking forward to it all week" and 2) "What the F is up with Friday's workout? Seriously--bicep curls? I'm not doing that." I did have to laugh. . .
Are we a CrossFit facility? Of course we are and CF in general shuns isolation movements or do they? CF is an amazing hybrid of many different disciplines. My programming logic as both a CSCS and CF affiliate owner is this: the compound lifts RULE; no doubt about it they are essential to muscular development, strength, flexibility and many other facets of fitness. However; "isolation" or "corrective" exercises are not to be ignored and they do have their place and benefits. They will go a long way to strengthen tendons, ligaments and stabilizing muscles which are crucial to CrossFit and the compound movements.
Are they the meat and potatoes of our training? No, they are more akin to condiments and used in the right amount as accessory work will go a long way in improving our overall performance and reducing/preventing injuries. And. . . you just might look a tad better naked.
