CrossFit:
A.) Push Press (Week 3 of 4 )
After a few warm up sets complete:
Set 1) 5 x 75%
Set 2) 3 x 85%
Set 3) Attempt a new 1 rep max! Dip and push HARD. Squeeze those glutes and quads! NO dipping under the bar while the bar is traveling up!
**SUPERSET is optional today because it’s max day but…. If you like;
10-12 Lateral DB Raises
OR
10-12 DB Shrugs
Rest 90sec-2min. sec Between Sets
B.) 2min. AMRAP for 5 Rounds:
10 Cal Assault Bike or Row or 100m Sprint
5 Devil Press 45/30s
Max Toes-To-Bar in remaining time
-Rest 1min.
*Score is Toes-To-Bar only
*I really want you to move quick! You should have about a minute on the TTB, so if you don’t, scale a few things back.
*We rarely do quick pieces, so put out!
*ADV 50/35s
Cool Down:
Slow 2 min Jog, Row or Bike
Sweat:
8min. Ladder…
10 Wall Balls 20/14lb.
10 Shuttle Sprints
*Add 2 reps after each round
8min. Ladder…
10 Toes-To-Bar
10 Burpees
*Add 2 reps after each round
8min. Ladder…
10 Push Press
10 American KB Swings 53/35
*Add 2 reps after each round
5min. AMRAP:
5 Barbell Sit-Ups 45/35lb
5 Barbell Reverse Sit-Ups
Rest 2min. After Every Section