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DESCRIPTION

STRUCTURE: In Part 1, athletes will build to a heavy set of 3 Push Press. In Part 2, athletes will complete as many rounds as possible in 12 Minutes of 2 Push Press, 8 Front Rack Step Back Lunges, 4 Push Press, 8 Front Rack Step Back Lunges, 6 Push Press, 8 Front Rack Step Back Lunges, adding 2 Push Press every round.

STIMULUS: “SPIRAL STAIRCASE” is a Grindy Sprint workout.

STRATEGY: This is going to be a shoulder BURN. Let’s see if we can get athletes to hold onto unbroken Push Press directly into 8 Front Rack Step Back Lunges THEN break as long as possible!

SCALING: Athletes should be choosing a light barbell load- something they could Push Press for 20 unbroken.

SCORING: In Part 1, athletes’ score will be their Heaviest Load. In Part 2, athletes’ score will be Total Rounds + Reps.

EFFICIENCY TIPS

-Athletes should try to maintain unbroken Push Press directly into Lunges THEN break for as long as possible

-Athletes should focus on using their legs on Push Press from the start to help manage upper body fatigue

-Athletes should switch to a loose fingertip grip during Lunges to help manage upper body fatigue

STRENGTH

15 min to Establish

Push Press

WOD

Spiral Staircase (AMRAP – Rounds and Reps)

“SPIRAL STAIRCASE”

AMRAP 12:

2 Push Press

8 Front Rack Step Back Lunges

4 Push Press

8 Front Rack Step Back Lunges

6 Push Press

8 Front Rack Step Back Lunges



Add 2 Push Press Each Round

RX+-Same as RX’d

RX-75/55#, 20″ both M/F

50-59-65/45#, 16″ both M/F

60+-55/35#, no weight step Ups

Basics-BB/PVC no weight Step Ups