WORKOUT OF THE DAY

Friday, 7 June 2019

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CrossFit Kids returns this Summer! 7/9-8/29. Tues/Thurs at 10am.
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The 15% discount will last through May 31st. Today is the last day for the pre-registration discount.

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Part A
In 20 minutes, establish 1RM Strict Press

Part B
Intensity:
In 1 minute, work intervals (work one minute, rest 1 minute), complete
12-9-6
Strict HSPU
Ring Muscle-Up*
*During rest interval – 100m jog

Consistency:
In 1 minute, work intervals (work one minute, rest 1 minute), complete
21-15-9
HSPU
12-9-6
Bar Muscle-Up OR Ring Dip*
*During rest interval – 100m jog

Mechanics:
In 1 minute, work intervals (work one minute, rest 1 minute), complete
21-15-9
Box HSPU
Floor Press (1/.66 pd KB)*
*During rest interval – 100m jog

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Strict Press is our second strength movement this cycle. Lifting protocol suggestion – EMOM at lighter weights and once it get heavy, rest 2 minutes at least between sets. Try for no more than 10 total sets. Use the small change plates.

Part B is deceptively tough. That 100m jog in “rest” minutes is designed to allow you to recover just a little bit less each round. Choose a movement that will allow you to keep moving without staring at the wall, the bar, or the weights.