CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

ATYT x 8

Into…

2 ROUNDS

5 Inch Worms + Push-Up

10 PVC Pass Thru

:30 plank

Review strict press for strength

Strength

Shoulder Press (1-Rep Heavy )

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Strict Press

Week 1 of 9, Testing. Remember Your Weight…we will use it in the coming weeks.

(Score is Weight)

Workout

Metcon (1 Rounds for time)

EVERY 2:30 x 6 SETS

12 Burpee

10 Push Press (95/65)|(75/55)

-No Additional Rest b/t Sets

(Score is Slowest Set)
Aim to have atleast 30-45 sec rest in the work window

RX+

115/85

Scaled

7-10 burpees

5-8 push press

Less weight

Optional Finisher

Metcon (No Measure)

3 SETS

8/8 Plate Around the Worlds*

20 Banded Straight-Arm Pull-Down

*Keep plate light

-Rest 1:00 b/t Sets-

(No Measure)