# @crossfit on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DdP2hFTl9Nv
- **Gondola URL:** https://gondola.cc/posts/70432857-crossfit-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/73b1e66fd9.jpg
- **Posted:** 2026-09-14T00:30:11.000+00:00
- **Account Owner:** CrossFit (@crossfit) — https://gondola.cc/crossfit

## Caption

Workout of the Day⁣
Monday 260914⁣
⁣
On a 20-minute clock:⁣
⁣
From 0:00-10:00, for time:⁣
Run 1,600 meters⁣
⁣
10:00-20:00:⁣
Build to a 5-rep-max bench press⁣
⁣
Post time and load to comments.⁣
⁣
Stimulus and Strategy:⁣
Today we have a hard mile run effort, followed by 10 minutes to find a heavy 5-rep bench press.⁣
⁣
Push hard on the mile — don't treat it as a warm-up for the bench press. When it's time to lift, complete 4-5 sets with 2 minutes of rest between each, building up to your heaviest 5-rep bench press for the day.⁣
⁣
Intermediate option:⁣
Same as Rx'd.⁣
⁣
Beginner option: ⁣
On a 20-minute clock:⁣
⁣
From 0:00-10:00, for time:⁣
Run 800 meters⁣
⁣
10:00-20:00:⁣
Build to a 5-rep-max bench press⁣
⁣
📍crossfitkrypton in Chesapeake, Virginia⁣
⁣
#CrossFit #WorkoutoftheDay

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## Tags

crossfit, workoutoftheday

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