Monday’s @home edition


Skill:

5x5 - Ring Dips / Bar Dips / Box/Chair Dips

**See website for demo videos and modification options. Athletes will select the most challenging dip variation they can complete w/ good technique.

Strength:

Strict 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.

5x2@85%ww

1x2+AMRAP@85%ww


@Home / No Barbell Option:

6x 3R + 3L - 1-Arm TEMPO Press w/ KB/DB/Other Object @challenging weight

  • 6 sets of 3 reps R+L

  • May be performed seated or standing

  • Maintain a good rack position!

  • TEMPO: 50X1

  • 5 = 5 sec lower from TOP of press

  • 0 = no pause in the BOTTOM or start of press, go directly into next rep

  • X = explode and press as quickly as possible to the top of press

  • 1 = 1 sec pause at the TOP of press before next rep


WOD:

15 min AMRAP:

5 Ring Dips / Bar Dips / Box/Chair Dips

10 Barbell Shoulder to Overhead @40-50% / 2-3 UB Rds (115/75)

50 FT Walking Lunge (25FT Down & Back) @bodyweight

@Home / No Barbell Option:

15 min AMRAP:

5 Ring Dips / Bar Dips / Box/Chair Dips

10 (5R/L) KB/DB Shoulder to Overhead (50-53/30-35) / 2-3 UB Rds

50 FT Walking Lunge (25FT Down & Back) @bodyweight

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com