Friday 5.3.19 CrossFit

Box Brief

May Programming Breakdown

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1: Push Press 1RM
2: 1-Arm KB Rows: 1/4 x 10


“Bronze Adonis”
For time:
100 DUBs
25 Push Press
75 DUBs
20 Push Press
50 DUBs
15 Push Press


Banded OH Triceps Extensions: 4 x 15



“Sentimental Trooper”
4 Rounds
400m Run
30/24 Calorie Row
20 V-Ups
10 Ring Rows


– Strength: Today we are building to 1RM Push Press over the course 7-8 sets. If Athletes have a current max their goal is to beat that number by 5#s so they need to have a plan in place. We last tested on a 1RM on 8/24, but also a 3RM on 2/8 so those should be good reference points for people. Keep in mind the purpose is to a hit a 5# PR and move on. This means we’ll use all the proper ramp-up sets of 5-4-3-2-1, then hit 3-4 singles above 90% to hit a new PR. Make sure you are comfortable dropping weight from overhead as the weight gets closer to maximal. New athletes will perform 7 sets of 4 today only adding weight if their form permits. These will be done resetting on each rep.
– Metcon: This workout is intended to be fast-paced and completed in big sets so the barbell loading must accommodate peoples ability. Weights increase on the push press each round as the reps descend – it will be easy to opt for a push jerk as weight increases, but make sure this doesn’t happen – there should be no redipping even with increased loading. We are looking for 90% effort today so we don’t want people to worry about pacing – Athletes should challenge themselves to empty the tank today.