WORKOUT OF THE DAY, JULY 24TH 2019
Published July 23, 2019
Happy Wednesday! 6am, 7am, 8am, 9am CrossFit classes today. Open Gym from 6am-10am. 4pm, 5pm, 6pm evening classes.
#deadlifts (10 min Cap)
3-6-9-12-15: Unbroken Deadlifts *Scale to Double KB Deadlifts 53/35lbs or 70/53lbs
After each set, 30% of our Max Strict HSPU **If not doing Strict HSPU, complete 6-12 hand release pushups
Barbell loaded at 60% of our estimated 1RM Deadlift.
**Shoes off please for HSPU against wall. Coach Tom Thanks you!
800 Meter Run *Scale to 800m Row or 1.5 Mile on Assault or Erg Bike
80 Double-Unders *Scale 160 Singles
21 Push Presses (115/75lbs) *BeachFit will do DB Push Press (35/20lbs)
#unilateral strict press
In a 5:00 Window:
Unilateral Dumbbell Push Press
7-Rep Heavy (each side)
Building to a heavy weight on each movement, with a full set being 7 reps completed on each side. Position and movement over loading here... let's have this bolster our overhead strengths, versus potentially ingrain poor habits.