just pressing, nothing else

IRIDIUM CrossFit – CrossFit

Perform each set at 60-80% of your 1RM. After each set, we will rest about 2:00. If you feel like you could attempt your next lift after :30, the weight is not heavy enough. After the workout, we will spend time practicing strict and kipping ring dips.

Warm-up

AMRAP 7:

5 Ring Rows

5 Single Arm DB Strict Press / Side

50-ft Bear Crawl

10 Shoulder Taps (Push-up Position)

Weightlifting

STRICT PRESS REVIEW | 8:00

• Athletes grab a barbell or PVC.

• Review the strict press.

Strict Press Set-up: Points of Performance

1) Keep the bar as close to the center of the body as possible (frontal

plane) as they press up.

2) Arms are locked out at top of the press, and the bar is lined up

over the heel of the foot.

3) Athletes do not lean back and cause ribs to stick out as they press.

Encourage squeezing the abs.

STRICT PRESS LOADING | 6:00

• Give athletes 5:00-7:00 to take 3-4 sets of 3 reps building up to a

starting workout weight.

• During this time, you will focus on athletes maintaining a consistent

set-up and their bar path.

Shoulder Press (5-5-5-5-5)

Cool Down

3 Sets // Scale

:15 Ring Support Hold // Place foot on floor, plank hold

10 Strict Ring Dips // Banded strict ring dips.

10 Kipping Ring Dips // Jumping ring dips