This Workout - Wednesday, September 10th, 2025

Sep 9

This Workout

For this workout, we have 5 benches and the potential for a 20 person class, which means some groups may have 4 athletes sharing a bench.

Pair up smart: If possible, go with a group that lifts close to your numbers. You can still adjust plates, but aim to avoid big changes between partners.
Stay efficient: You’ve got a 5 minute window to hit your 3 lifts and then get in the 400m run. Keep things moving.
Choose wisely: Pick a bench press weight that’s heavy for 3 reps, but that you’re confident you’ll make. This isn’t the time to gamble and miss lifts.
Focus on you: Once it’s your turn, dial in. Hit your 3 reps with good form, rack it, and transition quickly.

The goal is smooth rotation, solid lifts, and keeping the flow so everyone gets their work in within the 5 min window and avoiding bottlenecks.

Bench Press
3 - 3 - 3 - 3 - 3

Find a workout weight

Every 5 mins x 5 Rounds
3 Bench Press
400m Run

*Rest the remainder of the interval.

Score the load and time for each round

Cap 250909

Check back each night at 8pm for the next days WOD .
Contact us: Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5 Phone: (705) 444-0006 Follow us on Instagram @crossfit_indestri

Jennifer Nichol