Heavy day, Push Presses
IRIDIUM CrossFit – CrossFit
Target Load | Athletes should start their first set around 70% of their best push press. This weight should feel like something you can lift for 7-8 reps, but no more.
• Increase load across each set. The goal is to hit your heaviest set of five reps on set four. This gives you one more set to make any corrections or adjustments if something goes wrong. We want to finish on a positive
note.
Warm-up
Set 1
10 Alternating Spiderman Stretch
10 Plank to Down Dog
Set 2
:30 Single Unders
10 Inch worms
10 Hand Release Push-ups
Set 3
:30 Double Unders or Singles
7 Wall Walks (Partial range of motion)
• Athletes should go no further than half way
Set 4
:30 Double Unders or Singles
5 Wall Walks (Full range of motion)
• Athletes should attempt to go as close to the wall as possible.
Weightlifting
Set 1
10 Barbell Strict Press
10 Superman Arch
Set 2
10 Dip Drive (Barbell in Rack)
10 V-ups
Set 3
10 Push Press (Barbell)
10 Burpees over the bar
Set 4
3 Sets x 3-5 Push Press
• Athletes should build in weight across these three sets and
determine what weight they want to start with.
Push Press (5-5-5-5-5)
20 minutes for work sets.