WORKOUT OF THE DAY

Friday, 14 June 2019

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CrossFit Kids returns this Summer! 7/29-8/29. Tues/Thurs at 10am.
Sign up here.

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Part A
E2MOM for 10 rounds:
1 strict press
Last 6 rounds – As Heavy as Possible

Part B
Intensity:
4 rounds:
15 deficit HSPU (4/2”)
10 TTB
20/15 calorie row

Rest 1 minute between rounds

Consistency:
4 rounds:
15 HSPU
10 TTB
20/15 calorie row

Rest 1 minute between rounds

Mechanics
4 rounds:
15 box HSPU OR 5 HSPU
10 Straight Leg Raise OR 5 TTB
15/12 calorie row

Rest 1 minute between rounds

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Part A is the “heavy” part of this upper body pressing cycle. It’s 1RM every 2 minutes and if you think that’s not enough rest time, then you’re not going heavy enough. This can be your 1RM for every rep. But NO FAILS. You have to make the lift every round.

Part B – rather than allowing you to do this as 4 round straight through and slowly transitioning between the movements, I’m giving you the chance to transition slowly after the row and practice transitioning quickly between the other movements. This one should be fast and fun.