CrossFit – Thu, May 29
3 Sets: For Quality
200m Run
8 Single Arm Dumbbell Press + 50ft (15m) Single Arm Overhead Carry (Right)
8 Single Arm Dumbbell Press + 50ft (15m) Single Arm Overhead Carry (Left)
5 Up Downs
:20 second Nose to Wall Handstand Hold
3 Reps @ 65-70% of 1RM)
% of Push Press
Key focus areas:
Vertical Dip and Drive
Finish with a strong lockout over midline
Modifications:
We could move to strict press, dual dumbbell push press, or an incline bench press depending on the movement limitations for the day
3 Rounds for Time
4 Wall Walks
400m Run
12 Single Arm Dumbbell Hang Clean and Jerk
16 Dumbbell Facing Burpees
Dumbbell: 50/35lb, 22.5/15kg
Level 2:
3 Rounds for Time
3 Wall Walks
400m Run
12 Single Arm Dumbbell Hang Clean and Jerk
16 Lateral Dumbbell Burpees
Dumbbell: 35/25lb, 15/12kg
Level 1:
3 Rounds for Time
3 Wall Walks to 30in from Wall
200m Run
12 Single Arm Dumbbell Hang Clean and Jerk
12 Lateral Dumbbell Burpees
Dumbbell: 25/15lb, 12/7kg
Rx+:
Dumbbell: 70/50lb, 32/22.5kg
–
Goal: 11-15min
Time Cap: 18min
Stimulus: Grinder / Upper Body Density
RPE: 8/10
Primary Objective: Maintain a pace as close to 4-5min as possible
Secondary Objective: Keep the Wall Walk pace manageable with the focus on trying to complete these in a minute or less on each set.
Recovery #5
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
