CrossFit – Sun, May 10
General + Specific Warm-Up
2 Sets:
15/12 Calorie Row
5/5 Kettlebell Halo
5/5 Single Arm Kettlebell Strict Press
5/5 Single Arm Kettlebell Front Squat
:20 Wall Supported Handstand Hold
Specific Barbell Prep:
8 Barbell Bradford Presses w/lockout (1 sec pause OH on each rep / 10 sec on final rep)
Add Loads:
8 Reps @ light load, focusing on compressing of belly button to sternum, and strong lockout.
Build to a 1RM Strict Press)
Athletes should move through deliberate warm-up sets and arrive at their first true heavy attempt by the 5-6 minute mark, leaving time for two to three max efforts. Every rep demands a full-body brace, active glutes, and a complete lockout overhead with biceps covering the ears. There is no leg drive in this piece, the bar moves from shoulder to lockout on pressing strength alone.
Modifications:
Level 1: E2MOM x 5: 3-5 Dual Dumbbell Strict Press, building to a challenging load across all five sets with the same lockout standard
Hotel Gym / Travel: E2MOM x 5: 3-5/Arm Single Arm Dumbbell Strict Press or 3-5/Arm Landmine Press, building in load with emphasis on midline stability and full overhead extension
2 Sets at working pace:
10/8 Calorie Row
5 Strict Press @ conditioning load
15 Air Squats
Use this to confirm conditioning barbell loading and pacing before “Stratofortress” begins.
Every 5:00 x 3 Sets:
25/20 Calorie Row
25 Strict Press
50 Air Squats
Time Cap: 5:00 per Set
Score = Sum Total Time
Barbell: 75/55lb, 34/25kg
Goals: 3:15-3:45 per Set
Stimulus: Muscular Endurance and Stamina
RPE: 8/10
Primary Objective: Hold a consistent 3:15-3:45 effort across all three sets. Look to find a strategy that allow for the most consistency across.
Secondary Objective: Maintain full lockout quality on every Strict Press rep throughout the workout … as fatigue accumulates, the standard does not drop.
Workout Strategy
“Stratofortress” is a stamina test that punishes athletes who go out too hot on the row and rewards those who arrive at the barbell with pressing capacity still available. Row at a pace that feels strong and sustainable, athletes should step off the machine breathing hard but not gasping. The 25 Strict Press reps at this load should be manageable for most athletes. Unbroken Sets or sets of 15-10 or 10-8-7 with short 3-5 second rest windows between sets is the right approach. Do not chase unbroken reps in set one if it means the form will falter and true failure will hit in sets two and three. The 50 Air Squats are controlled and we should focus to breathe, while still moving with intention and speed to finish each set. The built-in rest between intervals is meaningful. Use it to bring the heart rate down, control the breathing, and walk back to the rower with a clear plan. Consistent splits across all three sets is the goal.
Level 2:
Every 5:00 x 3 Sets:
20/16 Calorie Row
25 Strict Press
50 Air Squats
Barbell: 65/45lb, 30/20kg
Level 1:
Every 5:00 x 3 Sets:
15/12 Calorie Row
15 Strict Press
30 Air Squats
Barbell: 45/35lb, 20/15kg
Masters 55+:
Every 5:00 x 3 Sets:
20/16 Calorie Row
20 Strict Press
40 Air Squats
Barbell: 65/45lb, 30/20kg
Competitor:
Every 5:00 x 3 Sets:
25/20 Calorie Row
25 Strict Press
50 Air Squats
Barbell: 95/65lb, 43/30kg
Hotel Gym / Travel:
Every 5:00 x 3 Sets:
2:00 Bike or 400m Run
25 Dual Dumbbell Strict Press
50 Air Squats
Dumbbell: 2 x 35/25lb, 15/11kg
For Quality:
3 Sets
1:00 Adductor Rocking
/ side
1:00 Frog Pose
Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.
For Quality:
4 Sets:
:15/:15 Single Arm Ring Plank
10/10 Single Leg Barbell Hip Thrust
:30 Wall Sit March
