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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)


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