CrossFit Now – CrossFit
STRUCTURE: In Part 1 athletes will complete 5 sets of 3 Strict Presses. In Part 2 every 6:00 for 3 rounds athletes will run 800 Meters before completing 15 Double Dumbbell Front Squats and then as many shoulder to overhead as possible in the time remaining.
STIMULUS: “Pressed for Time” is a Sprint Threshold workout
STRATEGY: 800 Meters should be completed in 4:30 or less. 15 Double Dumbbell Front Squats should be completed in under 0:45. Leaving athletes at least 0:45 for shoulder to overhead.
SCALING: Choose a distance for the run that can be completed within the given time frame. Choose a weight and number of reps for the front squats that can be complete unbroken. Choose a weight for shoulder to overhead that can be completed in sets of 5 at a time.
SCORING: In Part 1 athletes’ score will be the heaviest weight they use for a working set. In Part 2, athletes’ score will be their total reps of shoulder to overhead.
-Shoulders will be tired after hanging on to dumbbells on Front Squats
-Aim for 2 big sets of shoulder to overhead each round
Shoulder Press (Heaviest Weight)
“Pressed for Time” (3 Rounds for reps)
“PRESSED FOR TIME”
On the 6:00 x 3 Rounds:
800 Meter Run
15 Dumbbell Front Squats
Max Dumbbell Shoulder to Overhead
*Score = Total Shoulder to Overhead
Subs-1000/800m Row or 50/35 Cal Bike
Basics-400m Row, 15 DB FS, 15 DB S2OH
Rest remainder of 6 min