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.