Deadlift 3×8 at 70% 1RM
40 yd sprint
6 Power Cleans (#165/115)
12 Knees to Elbow ( or Hanging knee raises)
Overhead Press Benefits. This lift comes with a gamut of advantages. Check ’em out in the list below:
- Get a Full Body Workout. This Olympic-style lift delivers a fantastic full body workout. To the casual gym-spectator, it may appear as nothing more than an upper body exercise. But the overhead press is much more. Yes, the shoulders, triceps, upper chestand upper back muscles are the “movers” that carry out the motion. However, your core and lower body muscles must be isostatically contracted (flexed without moving) throughout the motion. Don’t be surprised if your glutes are sore the next day.
- Build Upper Body Mass & Strength. You’ll surely experience a full body workout, but the most noticeable results will be a bigger and stronger upper body. The overhead press is the best exercise for pushing the greatest amount of weight overhead (using just the upper body muscles). According to the principal of progressive overload, you must increase stress on the muscles over time to build muscle mass. Thus, the overhead press is a top choice for building muscle because the potential for progressive strength gains is practically unlimited.
- Increase Your Lockout Strength. You train your lockout strength by fully extending your elbows on each and every rep. This improves your ability to power through the end of heavy repetitions that would otherwise end in an intense, drawn-out struggle to move the bar just two more inches. This lockout strength transfers to all other exercises that involve an elbow lockout.
- Increase Your Bench Press. Overhead press strength carries over to the barbell bench press. This is because the overhead press trains most of the muscles trained when bench pressing, but with a different focus. It focuses on the shoulders and triceps, which are assistance muscles for benching. Additionally, the lockout strength (see above) carries over to the bench press.
- Safeguard Your Shoulders. This exercise offers the benefit of improved shoulder health and protection against injuries when done correctly. First off, it makes the shoulder muscles stronger in general. Second, and most important, it trains the anterior deltoid, lateral deltoid and posterior deltoid relatively evenly, which helps maintain proper muscular balance.
A) Every 2 mins for 10 mins (5 sets)
Strict Press x 15 reps
** use heavy dumbells, kettlebells, or a barbell.
B) 3 Time Trials
1) 500m row
2) 400m Run
3) 7 Rope Climbs
Bench Press 3×8 at 70% 1RM
DB Hang Power Clean + Push Press
** 20yd Heavy Farmers Carry at the end of EVERY round
Power Clean 3-3-3-3-3 (progressive load)
Max Strict Pull Up
-rest as needed between sets-
B) 3 RFT
15 Kettle Bell Swing (#53/#35)
15 Ball Slams (#40/30)
45 Double Unders
What makes squats such a fantastic exercise?
- Builds Muscle in Your Entire BodySquats obviously help to build your leg muscles (including your quadriceps, hamstrings, and calves), but they also create an anabolic environment, which promotes body-wide muscle building.
In fact, when done properly, squats are so intense that they trigger the release of testosterone and human growth hormone in your body, which are vital for muscle growth and will also help to improve muscle mass when you train other areas of your body aside from your legs.
So squats can actually help you improve both your upper and lower body strength.
- Functional Exercise Makes Real-Life Activities EasierFunctional exercises are those that help your body to perform real-life activities, as opposed to simply being able to operate pieces of gym equipment. Squats are one of the best functional exercises out there, as humans have been squatting since the hunter-gatherer days. When you perform squats, you build muscle and help your muscles work more efficiently, as well as promote mobility and balance. All of these benefits translate into your body moving more efficiently in the real world too.
- Burn More FatOne of the most time-efficient ways to burn more calories is actually to gain more muscle! For every pound of additional muscle you gain, your body will burn an additional 50-70 calories per day. So, if you gain 10 pounds of muscle, you will automatically burn 500-700 more calories per day than you did before.
- Maintain Mobility and BalanceStrong legs are crucial for staying mobile as you get older, and squats are phenomenal for increasing leg strength. They also work out your core, stabilizing muscles, which will help you to maintain balance, while also improving the communication between your brain and your muscle groups, which helps prevent falls – which is incidentally the #1 way to prevent bone fractures versus consuming mega-dose calcium supplements and bone drugs.
- Prevent InjuriesMost athletic injuries involve weak stabilizer muscles, ligaments and connective tissues, which squats help strengthen. They also help prevent injury by improving your flexibility (squats improve the range of motion in your ankles and hips) and balance, as noted above.
- Boost Your Sports Performance — Jump Higher and Run FasterWhether you’re a weekend warrior or a mom who chases after a toddler, you’ll be interested to know that studies have linked squatting strength with athletic ability.1 Specifically, squatting helped athletes run faster and jump higher, which is why this exercise is part of virtually every professional athlete’s training program.
- Tone Your Backside, Abs and Entire BodyFew exercises work as many muscles as the squat, so it’s an excellent multi-purpose activity useful for toning and tightening your behind, abs, and, of course, your legs. Furthermore, squats build your muscles, and these muscles participate in the regulation of glucose and lipid metabolism and insulin sensitivity, helping to protect you against obesity, diabetes and cardiovascular disease.
- Help with Waste RemovalSquats improve the pumping of body fluids, aiding in removal of waste and delivery of nutrition to all tissues, including organs and glands. They’re also useful for improved movement of feces through your colon and more regular bowel movements.
Back Squat 3×8 at 70%
1 Min – Dynamic Push Up – Max Reps
1 Min – Walking Lunges holding 45 lb Plate – Max Reps
1 Min – Russian Twists w/ 45 lb Plate – Max Reps Rest
*For Walking Lunges count each step as a rep. Plate may be held in any way. *For Russian Twists count each plate strike as a rep.
WOD “Five Frans”
3:00 min on 1:00 min off (5 rounds)
Jumping Pull ups
(bar height is upper forearm)
Restart each 3;00 minute round at the beginning set of 21
Score is total reps
Deadlift 3×1 at 90% 1RM
3 rounds for time —
200M sandbag carry -heavy
10 tire flips
20 ghd situps
** If you found a 3RM on thursday see me for some speed work instead
WHAT DO YOU SEE?
If you are newer to crossfit this is a very effective scale for handstand push ups. Notice the very nice “pike” position. The torso is very vertical as if upside down. This position can be achieved from toes on a box or knees on a box depending on your scale. Boxes can of course also be scaled to lower heights depending on where you need to start. The beauty of crossfit lies in the fact that when we “scale” to ability we make sure that the scale is a building block to the end goal of the full movement. Get stronger in the pieces of the movement and those pieces will eventually come together. Lesson to be learned…. don’t shy away from workouts because you are afraid you can’t do a movement. Remember our job as coaches is to safetly build your strength in that movement. There is always an appropriate scale. You have to start somewhere.
Part A) Find a 1RM Floor Press
Then do one AMRAP @ 80%
Part B) 15 min AMRAP
5 pull ups
15 sit ups ( adv. do GHD sit ups or weighted)