CrossFit WOD, June 3, 2019

ClimbInspiration”Positive thinking will let you do everything better than negative thinking will.”
-Zig ZiglarWarm-upWarm-upI. EMOM x 8 MINUTES
Min 1: :50 Row/Ski/Bike (Increasing Pace)
Min 2: 10 KB Arnold Press remaining time Max Burpees

II. KB PUSH PRESS DRILLS
8 KB Deadlifts
8 KB Power Cleans — “Pull-open the hands- shoot the elbows through.”
8 Front Rack Dip
4/4 Alt. Single Arm Dip, Pause, and Press
8 KB Push PressSkillMetconEMOM x 8 MINUTES
MIN 1 – 1 Rope Climb*
MIN 2 – 3 KB Strict Press + 3 KB Push Press
*Choose the most challenging variation. Advanced athletes should practice legless.Progression:
I. seated on box to wrap and hold :20sec
II. climb 1/2 up rope
III. 15ft’ climb
IV. leglessMetconMetcon (AMRAP – Rounds and Reps)AMRAP x 15 MINUTES
10 KB Push Press (35/26)
1 Rope Climb
15/12 Cal RowSCALING
REPS, LOADING, VOLUME…
Loading for the KB Push Press is important because the KBs will feel like a foreign object for most athletes once it gets overhead due to how the weight is distributed in the Kettlebell compared to how Dumbbells or Barbells fell. Let’s find a comfortable weight for each athlete to be able to move with a smooth form and a good cycle time.
MOVEMENT ADJUSTMENTS…
KB Push Press — KBs can be subbed for DBs
Rope Climbs — 10 Strict Hanging Knees to Elbow
Row — If there is no rowers available have athletes perform a 15/12 Cal Ski, Bike or 200m run.Metcon (AMRAP – Rounds and Reps)AMRAP x 15 MINUTES
10 KB Push Press (53/35)
2 Rope Climbs
15/12 Cal RowSCALING
REPS, LOADING, VOLUME…
Loading for the KB Push Press is important because the KBs will feel like a foreign object for most athletes once it gets overhead due to how the weight is distributed in the Kettlebell compared to how Dumbbells or Barbells fell. Let’s find a comfortable weight for each athlete to be able to move with a smooth form and a good cycle time.
MOVEMENT ADJUSTMENTS…
KB Push Press — KBs can be subbed for DBs
Rope Climbs — 10 Strict Hanging Knees to Elbow
Row — If there is no rowers available have athletes perform a 15/12 Cal Ski, Bike or 200m run.Optional Accessory WorkOPTIONAL FINISHER
FOR QUALITY
30 Glute Bridge Ups R. Leg
30 Glute Bridge Ups L. LegNewsSaturday June 8th at 9am THE BATTLE CONTINUES…

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