Main – CrossFit


Push Press (See below)

Deload for the push press this week as well.

5 reps at 40% Training Max
5 reps at 50% Training Max
5 reps at 60% Training Max

DO NOT max out. Keep everything nice and light this week to keep fresh for next week.


2k Row (Time)

Max Effort 2k Row

After your push press warm up the row. I don’t want you to just go into it cold.

Warm up will be as follows:

Perform 3 starts (half, half, 3/4, full) + 3 HARD pulls and 3 pace pulls. Your pace pulls should be about 3/4 less than your hard pulls, or somewhere around there.

Perform three of these with about a minute rest between.

2000M is an interesting distance. You don’t want to be sprinting out of the gate … but you can’t go too slow either.

If you know your 1000M time you should start a little slower than that and try to pick it up the second half.

If needed we will go in two heats.

Post Row:

Tabata Hollow Rocks


Single Arm Dumbbell Row (4 sets of 10)

Use a bench to place your opposite hand and knee on.

Keep a tempo of 3 seconds up, 1 second pause at the top, 3 seconds down.

Pistols (5:00 of pistols)

Perform barefoot.

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