Name: Playbook - Alan Willinger - CrossFit-Style Chest 💥
Uploaded: 2022-10-08T17:14:56.216Z
Duration: 30 min
Description: CrossFit-Style Chest 💥

Alan

Skiier
8 Rounds
5 calorie Sprint, 20 second Rest

15 Minute AMRAP
Speed bench press x5 
Weighted Pushups x5
Dips x8
Rope Tricep Extension x6

4 rounds
Chest flies x10
Tricep Extension x15

Squat and pull the handles at the same time

Skii Erg

Complete as many rounds as possible within 15 minutes 
Minimize the amount of rest

Complete the bench press reps as fast as possible. Use a lighter weight than you would normally.

Speed bench press

- Start with a weighted plate on your back in push up position
- Bend your elbows to lower down until chest touches the floor
- Straighten arms to return to the starting position

Weighted push ups

- Lean forward to apply more tension on your chest
- Maintain control and stability

Dips leaning forward

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

15 Minute AMRAP

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

CrossFit-Style Chest 💥

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