Workout 21580

Created: September 14, 2026

Description:

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
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
Resources:
Pose Running Drills | Pose Alignment
The Bench Press
Find a gym near you:
View the CrossFit map

Number of Times Completed: 0