Monday - CrossFit

Are you driving  You Coach Crazy?


Coach's Warm Up/Mobility

Strict Press (1-1-1-1-1)

Work to a 1 Rep Max for the day over 5 sets.

No longer than 12-15 minutes.

Push Press (10x3 @ 75%)

First instalment of a 3 week push press cycle.

Fast cycled reps.

Please take no longer than 60 seconds between these sets.

If you're working in a group of 2 or 3, please make sure you are working around the same weight, if not, switch quickly.

Metcon (AMRAP - Rounds)

4 Muscle Ups (Ring or Bar)
6 Hang Squat Cleans 115/75

RX+ 155/105

To scale the Muscle Up:
Everyone will do 5 Ring Rows + 5 Dips

Keep this workout moving.

Post-Class Accessory

4x6 Seated Dumbbell Press (Heavy)
3x10 Weighted Dips (Bar/Rings/Box)

Dan Shrum