CrossFit Now – CrossFit
STRENGTH
Shoulder Press (15 min to establish a set of 5)
WOD
“Touch the Sky” (AMRAP – Rounds and Reps)
“Touch the Sky”
AMRAP 15:
300 Meter Assault Bike
9 Burpees to Target (6″)
Subs:-150m Row or 10x10m Shuttle Runs
RX+-Same as RX
RX -As Written
50-59-Just Burpees
60+-Just Burpees
Basics-8 AMRAP,Just Burpees
DESCRIPTION
* This two-part training day will be split up into pure strength and pure conditioning
* Our strength piece today is a heavy set of 5 strict press
* We’ll have 15 minutes to build up in weight
* Take the bar out of a rack
* Ensure the legs stay locked throughout to keep this strict presses
* Making smaller jumps can be helpful in strict movements like this, as the ceiling isn’t as high as movements that involve the hips and legs
* Our conditioning piece is a simple couplet of bike meters and burpees to a target
* These rounds are designed to be relatively short
* Expect to complete about 7-10 rounds (1 round every 1:30-2:00)
BURPEES TO TARGET
* Burpees to a target help standardize the movement
* Pick a target (bar, ring, wall) that is 6 inches above your outstretched reach
* Make contact with both hands at the top of each rep to ensure full extension
* You can jump or step off the ground for these burpees