CrossFit – Tue, Jul 11

Strict Press Barbell Prep
3 sets
:30 Wall Facing Handstand Hold
5 Single Arm Dumbbell Press (R)
5 Single Arm Dumbbell Press (L)
5 TEMPO barbell Strict Press [1-2-2-2] – Hold 1, ascent 2, Top 2, descent 2
Shoulder Press (10-8-6-4-2*)

10 Barbell Strict Press @ 6.5/10 RPE
8 Barbell Strict Press @ 7/10 RPE
6 Barbell Strict Press @ 7.5/10 RPE
4 Barbell Strict Press @ 8/10 RPE
2 Barbell Strict Press @ 8.5/10 RPE
*10 Double Dumbbell Push Press after each set.

Pre-MetCon Warm-up
Warmup Lasagna

2 Sets
1:00 Row (moderate)
10 Kip to Swing
10 Single Arm High Pull (each arm, moderate)
20 Alt. Leg V-Up

1 set (at workout pace):
4 Dumbbell Snatches (at workout weight)
4 Toes to bar


13:00 Time Cap
9:00 Optimal

Lasagna (Time)

3 Rounds
30 Alternating Dumbbell Snatches (50/35)
30 Toes to bar

Pain Train: This type of workout is where you must accept it will hurt. Be aggressive but also be mindful of potential burnout from grip fatigue. Try and keep similar round time across.
Dumbbell Snatch: I don’t care what you are thinking, these need to be unbroken. Be smooth through the transitions, relax the non-working hand, be overly aggressive with your hips, and breathe!

Toes to Bar: Highly advice to break these up! 2-3 sets early on and try to keep the rest between sets short and sweet. Don’t get caught living in the chalk bucket.

Apéritif (Weight)

3 Sets
10 Strict Pull Ups (light/moderate weight if possible) @RPE 7
10 Seated Alternating Dumbbell Curl (each side) @RPE 7
-rest 90-120 seconds b/t sets-

3 Sets
10 Meadows Row @RPE 7
10 Ring Curls @ moderate weight – maintain quality
-rest 90-120 seconds b/t sets-

Post Workout Mobility

1-2 minute Scorpion Stretch
2 Minutes Downward dog to Upward Dog Transition