Workout of the Day
STRENGTH
Push Press
3-3-3-1-1
Notes
Work up through through a three sets of heavy triples then two sets of heavy singles on the push press. Dont jerk!!
METCON
AMRAP 12:00
4-8-12-16-20 DB Strict Press*
4-8-12-16-20 Box Jumps
6-12-18-24-30 Kettlebell Swings
Notes
In 12:00 perform 4 presses, 4 box jumps and 6 swings, then perform 8-8-12 reps up the ladder. If you clear 20-20-30 round before 12:00, continue back down the ladder with the next set being 16-16-24.
DB Strict Press
Use two challenging DBs that will allow you to get through the 12 or 16 round performing them as strict presses. You will hit a wall so transition to push presses for those bigger sets. Weight suggestions would be +/35/20/15/-
*This can be scaled up to strict Handstand Push-ups at a 2-4-6-8-10 rep range.
KB
Should be able to get through the 24 round or the entire workout unbroken. These will add up.
Box Jump 24″/20″/16″
CrossFit Group Class Programming Template (WK1/2)
Bowser (Karl) in training to murder Mario
From the CrossFit Archives: Annie Sakamoto performs “JT”
Taken in 2007, here is CrossFit pioneer Annie Sakamoto performing the benchmark workout “JT” which is:
21-15-9 Reps for time of:
Handstand Push-Us
Ring Dips
Push-Ups
Push oh push on push!! Watch in awe as Annie plows through it.