CrossFit – Mon, Jul 7
2 Sets: For Quality
10 Cat Cows
10/10 Bird Dogs
10/10 Quadruped Thoracic Rotations
6 Inchworm Push-Ups
10 Overhead Plate Press + 10 sec Overhead Hold
– Empty Barbell
5 Barbell Strict Press + 8 Barbell Push Press
5 Tempo Push-Ups 21×1 *focus on explosive fast press
– Light Barbell
3 Strict Press + 5 Push Press
5 Elevated Plyo Push-Ups (Off Box or Bench)
–
Final Loading
Move to Working Loads and to working plyo push-up variation for the day
3 Strict Press + 5 Push Press
+
3-5 Plyometric Push-Ups
Perform at 75%+ of Strict Press)
Focus: The focus on the Strict Press + Push Press is to combine the strict strength work with dynamic pressing strength in a tight strong complex.
Cue: Vertical press, keep the bar close, and finish over midline with a tight locked out position.
We are doing 3-5 plyo push-ups here to really work on the dynamic extension and have speed of contraction. If speed tends to diminish after 3 then just do 3.. if you can keep 5 with great speed and power please keep 5.
Modifications:
- Dumbbell Strict Press + Dumbbell Push Press
- Elevated Traditional Push-Ups or Kneeling Plyometric Push-Ups
15:00 EMOM
minute 1: 8-10 Dual Kettlebell Hollow Body Floor Press
minute 2: 16 Dumbbell Renegade Row
minute 3: 100ft (30m) Overhead Plate Carry
minute 4: 15-20 GHD Sit-Ups
minute 5: Rest
Dumbbells: 50/35lb, 22.5/15kg
Kettlebells: 53/35lb, 24/16kg
Plate: 45/25lb, 20/10kg
Level 2:
Dumbbells: 35/25lb, 15/12kg
Kettlebells: 35/26lb, 15/12kg
Plate: 45/25lb, 20/10kg
Level 1:
Dumbbells: 30/20llb, 14/9kg
Kettlebells: 26/18lb, 12/8kg
Plate: 25/15lb, 12/7kg
15-20 Abmat Sit-Ups
Rx+:
minute 1: 10-12 Dual Kettlebell Hollow Body Floor Press
minute 2: 20 Dumbbell Renegade Row
minute 3: 100ft (30m) Dual Kettlebell Overhead Carry
minute 4: 20 GHD Sit-Ups
minute 5: Rest
Goal: Complete each working minute with control and intention
Stimulus: Midline Stability + Upper Body Interference
RPE: 6/10
Primary Objective: Maintain strong, consistent bracing and control through each midline-driven movement
Secondary Objective: Sustain posture and shoulder position under dynamic load
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Childs Pose
3 Sets: For Quality
10 Barbell Close Grip Bench Press to Eccentric Skull Crusher
