CrossFit Modern – CrossFit
Warm-up (No Measure)
Shoulder Press (Week 5 of 8)
1 ¼ Strict Press
Every 1:15 x5
5×3 @75-80% of Strict Press
Pause at the brow/forehead for 2 seconds.
As always the percentages are just guides, IF it is too heavy and you can not perform the movement correctly drop the percentage just a tad.
Push Press (Week 5 of 8 )
Every 1:15 x7
1 Pause Push Press + 2 Push Press @80-85% of 1RM
2 second pause on the dip of the first two reps.
The push press without the pause should be as close to touch-n-go as possible. Slight dip and big leg drive.
Murph Prep Monday (2024) (4 Rounds for time)
RX
4 Rounds
200m Run
-into-
2 Rounds
3 Pull-Ups
6 Push-Ups
9 Air Squats
RX+
4 Rounds
200m Run
-into-
2 Rounds
3 Chest 2 Bar
6 Push-Ups
9 Air Squats
Scaled
4 Rounds
200m Run
-into-
2 Rounds
3 Banded Pull-Up or 6 Inverted Row
6 Push-Ups
9 Air Squats
Time Cap 25:00
This is week one of Murph Prep, the focus will be building up volume on the run so when it gets here you do not crumble on the last mile.
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