Friday 180824

I. General Warm-up


10 Forearm Plank Scapula Push-ups

5 Strict DB Press + 10 yd. SA DB OH Carry/arm

10 SL Glute Bridge/leg


II. Strength

Push Press

1x5 @ 70%

1x5 @ 75%

1x3 @ 80%

1x3 @ 85%

rest 1:00-2:00 between sets


III. Transition and Build Up

Take warm-up sets.


IV. Workout Of The Day


5 RFT:

8 Ring Dips

13 Box Jumps @30/24

21 Abmat Sit-ups

*15:00 Cap


Scale 1

5 RFT:

8 Bar Dips

13 Box Jumps @24/20

21 Abmat Sit-ups

*15:00 Cap


Scale 2

5 RFT:

8 HR Push-ups

13 Step-ups @ 24/20 or lower

21 Abmat Sit-ups

*15:00 Cap





Speed-based push press strength work. Focus on hip drive and bar speed before loading too heavy.

Conditioning is a tough bodyweight triplet. The sets by themselves are not bad, but the volume gets to be pretty high after a few rounds. Try to move with consistency and break sets up early to sustain pacing.


V. Accessory, Recovery, Community

Foam roll anterior shoulder

Foam roll thoracic spine


VI. Supplemental Work


Core Conditioning:

Rotate through 2-3 rounds with 15-30s rest between movements and 2 minutes rest between round

A.     10-15 Parallette Tuck L-sit pulses (raising and lowering legs)

B.     10-15s Tuck sit hold

C.     10-15 V-ups

D.     10-15s V-up hold

E.     10-15 V-up Snaps

F.     10-15s Hollow hold

Crossfit Enhance