10
Oct

CrossFit North Reston – CrossFit

Weightlifting

Push Press (4 x 3)

– Build to your previous 6-rep weight

– Perform 4 sets of 3 reps
Practice the synchronization of a short dip into strong press overhead

Metcon

Metcon (3 Rounds for reps)

EMOM 18

Minute 1) Wall Ball x 15

Minute 2) Pushups x 10

Minute 3) Box Jump x 10

RX+

Wall Ball x 20

Pushup x 15 (use parallel bars)

Box Jump x 15

Scaled

Wall Ball x 10

Pushups x 10

Step-ups x 10
Round 1: Total Wall Balls

Round 2: Total Pushups

Round 3: Box Jumps/Step-ups

Guidelines for Success:

– Go unbroken on Wall Balls EVERY round (scale if you know this is not attainable)

– Pick a pushup variation that you can complete 10 reps unbroken in a fresh state (this does not mean you need to do so during the workout)

Pushup variations:

Parallel Bar

Feet elevated

Bodyweight

Hands elevated

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