Test out! CORE: :30 Hanging Hollow Hold :30 Rest :30 Hanging Superman :30 Rest 2x through STRENGTH: 1RM Strict Press * 60, 75, 85, 90, 95, 101% (Beat your old 1RM by 2-5# or so) * 15 minutes or so WORKOUT: 75′ DB/KB Loaded Walking Lunges (35’s/53-55’s)(25′
Barbells and Bells! STRENGTH: 3 rep Deadlift (Heavy, possibly max if a coach gives you the go ahead) * Drop all reps and completely reset on all sets and work perfectly positions on all sets… If things feel good and your positions are rock solid go for a max
Back to barbells and new programming continues! POWER & SUPPLEMENTAL STRENGTH: 3 rep max Push Press (No re-dip!) from a Rack combo with / 10 rep Bent Over DB Row after each set * The last 3 sets of the DB rows should be HEAVY and probably the same
Press test!! STRENGTH TEST: Strict Press 3RM Warm ups: 60% of your 3RM for 3 reps 70% of your 3RM for 2-3 reps 80% of your 3RM for 2 reps 90% of your 3RM for 2 reps 95% of your 3RM for 2 reps 101% of your 3RM
Last week of training for the Press! STRENGTH: Strict Press 2 sets of 2-3 reps @ 100% 3RM (3:30-4:00 clock) Warm ups: 8-10 minutes 60% for 3 reps 70% for 3 reps 80% for 2 reps 90% for 2 reps 95% for 2 reps WORKOUT: Complete as
Press test coming soon! STRENGTH: Strict Press 3 sets of 2-3 reps @ 95% 3RM (3:00 clock) * Perform sets of 8-10 reps of Reverse Flys between all sets (70-80 reps total) Warm Ups: 10 minutes 60% of 3RM for 3 reps 70% of 3RM for 3 reps
Press! STRENGTH: Strict Press – Warm Ups: 6-8 minutes 60% of your 3RM for 3 reps 70% of your 3RM for 3 reps 80% of your 3RM for 3 reps 85% of your 3RM for 2 reps – Work Sets: 3:00-3:30 each set 3 sets of 3 reps
Press… Week 2! We will be switching to Ring Rows after Press sets to promote better shoulder strength balance… STRENGTH: Strict Press ** Perform 6 Ring Rows between EVERY set… Decrease incline to make harder! Warm ups: 6 to 8 minutes 55% of your 3RM for 3 reps
Press training… Week 1! STRENGTH: Strict Press + 50% 1RM Pull Ups between each set… Warm ups: 3 reps @ 50% of your 3RM (Not 1RM) 3 reps @ 60% of your 3RM 3 reps @ 70% of your 3RM Work sets: 3 sets of 3 reps
Press! It’s been a while so we will need to test this one out first… STRENGTH: Strict Barbell Press for a 3RM (Use 5-6 total sets to reach your 3RM) + 50% 1RM Strict Pull Up Set between each press set working an active shoulder position to start
Press… Week 2! STRENGTH: Strict Press from a Rack 6-5-4-3-2-1 * Use a rebound without bending the knees on the higher rep sets and see if you can do a higher weight for the last set for a single * 15-20 minutes WORKOUT: “Still Holding!” 1:00 Wall Facing
Don’t forget no 5:30pm tonight! STRENGTH: 20 minutes Strict Barbell Press from a Rack (Must pause with barbell in the rack position every rep) 6-5-4-3-2-1 * Progressively build loads on each set until you get down to 1 rep with around 90-95% of your best… * Leave some room
Finally time to finish our overhead testing! POWER TEST: Split Jerk 1RM (New max!) (15 minutes) Head immediately into… POWER: Push Press 2RM (Aiming for 90-95%) (12 minutes… Less sets, more rest!) Head immediately into… STRENGTH: Strict Press 3RM (Aiming for 85-90%) (9 minutes… Take
An old school Crossfit barbell workout… STRENGTH/POWER: 30:00 total From 0:00-10:00 on the clock after some technical explanation for all three lifts before starting the clock perform the following: Strict Press 5-5-5 (60, 75, 85-90% if you have a 1RM) FROM 10:00-20:00 ON THE CLOCK… Push Press 3-3-3-3
Last Strong Split until the Open is over so let’s go back in time for this one… ” The Crossfit Total “ STRENGTH: You will have 6 attempts to establish your best 1RM Back Squat for the day in 15 minutes (50, 65, 80, 90-95, 100+, 100+%)
Skill plus core day, bro! POWER/SKILL: Hang Clean & STRICT PRESS + Power Clean & PUSH PRESS * Work up steadily with perfect positions over the course of 10-12 minutes… Not an all out Press max, but it should be a challenge the last few sets… WORKOUT: STRICT
All we need is your name and email and we’ll give you the details on free class.
