Block 01 · Sessions 1–5
CrossFit Gym · BB + DB + KB + Rings
JOEL
Session intent: This is the baseline session — establishes your working loads for the bench and row patterns. The Arnold press and face pull are shoulder health investments. Log every load from this session carefully — they set the floor for the rest of the block. Go home knowing your 5×5 bench number.
+ 8 tucks
Session intent: Total change of stimulus from Session 1 — overhead instead of flat press, rings instead of barbell rows. The Z-press and ring support hold are new tools. The push press is the power driver — dip-drive, don't press. The ring work accumulates shoulder stability that carries over to everything else in the block.
Session intent: Third distinct press angle in three sessions — incline after flat (S1) and overhead (S2). Pairing incline bench with weighted pull-ups as a superset keeps density high and builds balanced push-pull strength simultaneously. The seal row removes all form cheating — it's honest upper back work. The arm superset closes the session.
1. Barbell Row — elbows high, pause at chest
2. Hang Clean — from the hip, violent extension
3. Push Press — dip-drive, full lockout overhead
4. Back Squat-to-Press (Thruster grip) — front rack, press at the top
5. Good Morning — hinge, hamstrings load
That's one round. Rest 2:30 between rounds. Load is determined by your weakest movement in the complex — likely the press or good morning. Start conservative.
× 5 reps each
No rest within the round. Rest 60 sec between rounds. The ring push-up and support hold bookend the round with shoulder stability work. Knee raises are active recovery between the two. Keep it moving but don't sprint.
Session intent: Most different session in the block. The barbell complex is the main event — 5 movements, one bar, 5 rounds. Time under tension is high, load is moderate. The carries (suitcase + overhead) add loaded stability work that the complex doesn't provide. The ring finisher ties the session together. This session should feel the most aerobically demanding of the five.
+ 3 × 5
Session intent: This is the measuring stick. The bench heavy triple tells you where Block 2 starts — write the number down, both of you, individually. The renegade row and Jett press are new tools introduced here to keep variance high through the last session. The ab wheel closes the core work for the block. Come in rested for this one if you can.
Five sessions, five different primary lifts, five different ways to load the upper body. Flat bench, push press, incline bench, barbell complex, bench load test. That's not random — every session is designed to hit the pushing and pulling patterns from a different angle so the shoulder gets trained completely, not just in the direction the mirror faces.
Training together is an asset and a liability. The asset: you'll push each other, show up more consistently, and have someone to call out bad reps. The liability: it's easy to unconsciously match the other person's load or effort level instead of running your own standard. Log your numbers individually. Your bench is your bench. His is his. They might be the same — great. But own your number.
Session 4 is the most different session in the block — the barbell complex is a single bar, no putting it down, five movements, five rounds. The load is moderate by design. The stimulus is time under tension and movement density, not max strength. If it feels too easy, you went too heavy. The overhead carries after it will tell you if you paced it right.
Session 5 is the block test. The heavy set of 3 on bench tells you where Block 2 starts. Be honest with it — controlled reps, 1 rep left in the tank. Not a grind. Not a PR attempt. Just a clean ceiling. Write the number down.
Where you are right now is exactly where you're supposed to be. Build from here.