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CrossFit
Get ready to hit your shoulder hard today! We are starting class building to a 1 RM for the Push Press. These can be taken from the rack. This is the first of our strength test going into a new strength cycle. The goal for today is to establish number to base our rep schemes off of going forward. I want you to build to a heavy single rep without form breaking down. This means a strong dip and drive and a smooth push to the top. I dont want to see the bar stop moving or any other breakdown of form or position.I am looking for your best mechanics at a heavy load.
After that we have a three part workout. The first part you have 2 minutes to perform 35 Double Unders (or 30 seconds worth) and 15 Push Presses, at the 2 min mark you will perform it all again. Then you will have 1 minute to add weight to the bar for the second part, 2 sets of 35 Double unders and 12 Push Presses at the heavier weight. After another 1 minute break to add wight we have the final 2 sets of 35 Double Unders and 9 Push Presses.
This is all going to add up to a good number of reps for your shoulders.
Strength
15 Min Build to Heavy 1 Rep Push Press
Fitness and Masters
EVERY 2:00 FOR 2 SETS
60 Singles Unders
15 Push Press (45/35)
-Rest 1:00-
EVERY 2:00 FOR 2 SETS
60 Singles Unders
12 Push Press (65/45)
-Rest 1:00-
EVERY 2:00 FOR 2 SETS
60 Singles
9 Push Press (75/55)
Rx
EVERY 2:00 FOR 2 SETS
35 Double Unders
15 Push Press (75/55)
-Rest 1:00-
EVERY 2:00 FOR 2 SETS
35 Double Unders
12 Push Press (95/65)
-Rest 1:00-
EVERY 2:00 FOR 2 SETS
35 Double Unders
9 Push Press (115/75)
Rx+
EVERY 2:00 FOR 2 SETS
35 Double Unders
15 Push Press (115/75)
-Rest 1:00-
EVERY 2:00 FOR 2 SETS
35 Double Unders
12 Push Press (135/95)
-Rest 1:00-
EVERY 2:00 FOR 2 SETS
35 Double Unders
9 Push Press (165/115)
Boot Camp
4 ROUNDS
3:00 STATIONS
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
AMRAP
10 Lunges
20 Mountain Climbers
STATION 2
1:30 Max Cals Bike
1:30 Slow Pedal
STATION 3
AMRAP
10 Step-ups
20 Flutter Kicks