Powerlifting

Panora XXX: CrossFit Bench WOD


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I was trying to figure out what the hell to write about in this blog? I decided that I would do a part 2 to my CrossFit programming and discuss the bench WOD. I’m not an overly interesting guy, my life is broken up among eating, sleeping, working, napping and training and sleeping.  Anyway, when I’m not sleeping I am a strength coach at CrossFit Casco in Portland Maine. I noticed that the CrossFits in Maine generally have a higher volume of endurance athletes as opposed to commercial gym bodybuilders or powerlifters. Strength is a huge part of CrossFit and I believe every CrossFit needs a strength coach and oly lifting coach on staff. Anyway, I was hired on for 4 days a week and so I put together programming from a number of systems, most importantly the Cube Method by Brandon Lilly. However, people wanted another bench day that was intense without being heavy and I had just the thing.

I do a bench circuit which is to be done in an assigned number of rounds and non stop. I noticed a lack of upper back and tricep strength in my clients so we really hammer on those. It gets competitive and is probably the most fun day and popular day of the 4 days. Here is an example of a day:

 

Close Grip Bench 3×3 50% 3 seconds rest between sets

Pressdowns x10

Pushups x8

Dumbell Row x10

Plate Raise x10

Pushups x5

Flyes x10

Pressdown x10

Pullups x4

6 Rounds/ No Breaks!

 

I let the class pick their own weights and most go way to heavy the first time and learn from that. My class is pretty self sufficient and need very little coaching after 2 years. I’m often surprised when I’m about to give a suggestion and someone says it before me. My clients often tell me pushups, ring dips, muscle ups and other movements are much easier because of this particular day. It’s also a nice rest compared to the deadlift, squat and heavy bench days and allows to hit accessory work that is tough to get to during the week.

Greg Panora is a certified legend in the sport of Powerlifting. The former World Record Holder (and current American Record Holder) with a 2630 total (Multiply) in the 242 weight class, Panora now has his sights set on breaking the 242 raw total world record and is off to a strong start already having recorded a 500 raw bench and 750 raw deadlift. Greg coaches powerlifting at Crossfit Casco Bay in Portland, Maine.
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