A. warmup push press (20 min total) 1. positions/empty bar 2. 5 x light load, 4x building, 3x mod load, 2x heavy 3. within 5 attempts build to todays solid, good position single B. Open workout 12.1 AMRAP 7 min: burpees to 6” above max standing height reach https://games.crossfit.com/workouts/2012
Every minute, on the minute, for 21 minutes (7 sets) Minute 1 – Russian Kettlebell Swings x 15 reps Minute 2 – Push Press x 15 reps (choose a weight that will challenge you in sets 4 & 5) Minute 3 – Double-Unders x 40-50 reps
A. Push Press- re-setting at front rack position at each rep w/ 1 sec pause at overhead lockout each rep. warmup; 10x empty bar, 8 x 30%, 5×40% work sets: 50%x5, 60%x5, 70%x5 *treat this as an E2min emom. Goal today is positioning and speed work with lighter loads. B. For time: scale accordingly so
A. Push press warmup; 10x empty bar, 6 x 30-40%, 5×40-50%, 3x 50-60% work sets: 70%x3, 80%x3, 90%x3 *treat this as an E2min emom. B. 21, 15 and 9 reps for time of: *10 min cap. Wall Ball Burpees
Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps *spend 8-10 min on each piece building to a solid heavy single strict press, then a solid heavy triple push press and finally a solid heavy set of 5 push jerk.
A. push press; *all % based off test day. warmup: empty bar x 10, 45×8, 55×6 E2MOTM: 65×5, 75×5, 85×5 B. 50 burpee box jump over for time
Test Day 2: Pressing A. warmup push press (20 min total) 1. positions/empty bar 2. 5 x light load, 4x building, 3x mod load, 2x heavy 3. within 5 attempts build to todays solid, good position single B. Open workout 12.1 AMRAP 7 min: burpees to 6” above max standing height reach https://games.crossfit.com/workouts/2012
A. Clean progressions/warmup B. 15.4 AMRAP 8 min: Rx: 3 handstand pushup, 3 clean (185/125) 6 hspu, 6 clean… continue adding 3 each round.. Scaled: 10 push press (95/65), 10 clean (115/75)
A. Barbell Skill work for today’s movements B. 10 min clock to build to a heavy single complex: 1 Deadlift 1 Squat Clean 1 Front Squat 1 Push Press 1 Push Jerk C. ARMAP 5 min @ 60-70% of todays part B. 1 unbroken complex x max reps.
