25 January 2022

CrossFit North Reston – CrossFit


Warm-up (No Measure)

1 x

Bike x 1:00

T-Spine Ext/Rotation x 10/5 (Foam Roller)

PVC Pass Throughs x 10

2 x

Bar Hang x :20

Ring Rows x 10

Strict Press x 6


Push Press (10, 8, 6, 4)

Record weight used

(Same weight across)

Begin this cycle with about 90% of your heaviest STRICT press. Some of you may be able to go closer to 100% ( if you are basing off of a 5-rep).

Use just enough leg drive to get the bar moving upward, focus on driving through the lift and relying more on the upper body. If you feel you got more in the tank, focus on the eccentric (lowering) phase of each rep.

**Keep rest to about :90 between sets**


Metcon (Time)

For Time

4 Rounds

14 Alt DB Snatch

5 Burpees

6 Strict Press/HSPU

5 Burpees

1:00 Rest
Record total time

(time at the end of 4th round- include rest periods)

Testing some shoulder endurance on this piece. The handstand push-ups are the more advanced variation for today, if you plan to use a strict press, set the barbell with about 60% of your strict press.

Categories: WOD

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