CrossFit – Tue, Mar 4
Strength Warm up
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
: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
Strict Press (Weight)
Take 10 minutes to establish a heavy single Strict Press.
2 Sets (new set every 1 minute 30 seconds)
3 Strict Press @80-85% of established heavy single
Royals (Time)
5 sets
10 Shuttle Sprints (50ft)
10 Burpee over Rower
300m Row
-rest 1:1 b/t sets-
- Intended Workout RPE: 8.5 – 85% – high intensity
- Target Time each set: sub 3 minutes
- Time Cap each set: 3 minutes 30 seconds
Cool Down
*Choose 1 of the following:
1 Minute Dorsiflexion Matrix
1 Minute Foot Smash
1 Minute Couch Stretch
Crossover Symmetry Activation OR Banded 7s
– Perform 7 reps of each movement