CrossFit Now – CrossFit
STRUCTURE: In Part 1 athletes will work to establish a heavy single on Strict Press. In Part 2 athletes will complete as many rounds as possible in 20:00 of a 400m Run then a max set of strict presses at 60% of the weight established in Part 1
STIMULUS: “Strictly Business” is a Grindy Threshold workout.
STRATEGY: Athletes should complete each run in 2:30. Athletes should aim to complete at least 10 reps after each run.
SCALING: Athletes should choose a distance on the run that they can complete in 2:30 or less.
SCORING: In Part 1 athletes score will be the heaviest weight they strict press for one rep. Athletes’ score in Part 2 will be their total number of strict presses.
-Don’t Strict Press fully to failure, leave 2-3 reps in the tank each round before running
-Be mindful of the clock, towards the end give yourself time after the last run to really hang on for a big set.
Strictly Business (AMRAP – Reps)
400 Meter Run
Max Unbroken Strict Press (60% 1RM)
*Score = Total Strict Press
Subs-500/400m Row or 1000/800m Bike
RX+-Same as RX’d
Basics-10 min AMRAP, 400m Row + 15 Strict Presses empty BB