Free Trial - Bring Your Friend


BRING A FRIEND DAY at ALL CLASS TIMES

5:30am, 6:30am, 9:00am, 12:00pm, 4:00pm, 5:00pm or 6:00pm


Skill:

Push Press Progression


Strength:


Push Press

Working Weight / Training Max @90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.

5x4@70%ww


NOTE: Friends attending class w/ CFHB members should use light to moderate weight on strength work focusing on good technique.


WOD:


9 min AMRAP:

150/100m Row

9 Push Press @40-50% (115/75)

3 Bar Facing Burpees


@Home / Scaled option:


9 min AMRAP:

150/100m Row / 100m Sprint (30 sec effort)

10 (5R/L) 1-Arm KB Push Press @40-50% (115/75)

3 Burpees


COOL DOWN & Foundations & How to get start w/ CFHB Info


NOTES: Score Completed Rounds + Reps and record Push Press weight. Light weight is recommended for visiting athletes in order to focus on form. The Bar Facing Burpee will be over the bar with a 2-foot take off but may be scaled to a step over. 



Accessory Work:


Mobility / Pre-hab (Levi)



Conditioning:

12 min AMRAP:

15/12 Cal Bike

15 Deficit Push-ups (45/35# plate) / Push-ups / Knee Push-ups 

30 sec Cumulative L-Sit Hold / Knee Tuck Hold / Box Hold / L-Sit variation 

(see video link L-Sit for options) https://youtu.be/6NrSABQYa9A


NOTES: Score Completed Rounds + Reps. L-sit hold is cumulative (2x 15 sec hold, 3x 10 sec hold, etc). Deficit Push-ups may be performed off any similar height objects 3-3.5” or less (45/35 plates/ most difficult) off the ground. 



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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com