CrossFit – Wed, Jun 21


every 1:30 for 5 Sets

Strict Press Barbell Prep
3 sets
5 Single Arm Dumbbell Press (R)
5 Single Arm Dumbbell Press (L)
5 Tempo Barbell Press [1,3,1,3]
Shoulder Press (5×3)

3 Strict Press @ 6/10 RPE
3 Strict Press @ 7/10 RPE
3 Strict Press @ 7.5/10 RPE
3 Strict Press @ 7.5/10 RPE
3 Strict Press @ 7.5/10 RPE

Pre-MetCon Warm-up

1 Set: (at workout pace)
5/4 Calorie Row
3 Dumbbell Deadlifts (at workout weight)
3 Dumbbell Front Squats (at workout weight)
3 Dumbbell Shoulder to Overhead (at workout weight)

All Shook Up (AMRAP – Rounds and Reps)

AMRAP 20 Minutes
25/20 Calorie Row
50 Dumbbell Deadlifts (2x50s/2x35s)
25/20 Calorie Row
40 Dumbbell Front Squats (2x50s/2x35s)
25/20 Calorie Row
30 Dumbbell Shoulder to Overhead (2x50s/2x35s)

*Row: Pacing should be moderate (~75%), with the goal to finish most rows under 80 seconds. Breathe out on the end of the pull and relax the hands on the ascent back in.

Dumbbell Deadlift: Lock in that midline, hook grip the dumbbells and get to work! Make sure to stand up all the way and not short change reps.

Dumbbell Front Squats: Rating on the top of the shoulders is fine. Be sure to break parallel and open the hips fully at the top. Find a cadence with breathing (ideally breath in on the descent and out on the ascent). Going 20s or 15-15-10 is a good goal!

Dumbbell Shoulder to Overhead: Push jerk all reps! This will save your shoulders and teach you to hip drive better and better. Make sure you lock out and stand up reps. Dumbbells are easy to get lazy with. Keep your eyes on the horizon and find that rhythm to get reps done quickly!

The weight selected on all dumbbell movements should allow for completing 10+ reps at a time. Don’t push sets to their breaking points, and don’t drop the dumbbells from the top. Take care of the equipment and set them down with care!

Upper Posterior Pump (Weight)

3 Rounds
5-10 Strict Weighted Pullups @ Moderate weight – maintain control and quality RPE 7
-rest 0:30-
15 Standing KB Crush Grip French Press @ moderate weight – maintain quality RPE 7
-rest 0:30-
10 Bent Over Barbell Row @ moderate weight – maintain quality RPE 7
-Rest 1 minute b/t rounds-