CrossFit Now – CrossFit
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