3/27/2025

Bench Press

Max Rep Bench Press + Burn Out Set

Week 1:
Max Rep Bench Press @50-60% of 1RM (based on the chart below)
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above

Knightbrace

Affiliate Compete (RX+)

5 Rounds

1:00 Max Double Unders

1:00 Max Deficit Push Ups (4in/2in)

1:00 Rest

Freedom (RX'd)
5 Rounds
1:00 Max Double Unders
1:00 Max Push Ups
1:00 Rest

Independence
No Change to Workout

Liberty
5 Rounds
1:00 Max Single Unders
1:00 Max Plate Press
1:00 Rest

  • Target number of reps each set:
    Double Unders: 70+
    Push Ups: Men: 20+/Women: 15+

  • Minimum number of reps before scaling:
    Double Unders: 40
    Push Ups: Men: 12/Women: 8

CrossFit KGB