At Firewall Workout:
Build up for 12 minutes:
1 Strict Press
2 Push-Press
3 Push-Jerks
6 Sets for MAX Reps:
(2:00 On / 1:00 Off)
200m/150m Row
then..
Set 1/2: Strict Press (75,55)
Set 3/4: Push Press (95,65)
Set 5/6: Push-Jerk (115/80)
At Home Workout:
Warm-up:
1:00 Inch Worm + 3 Scap Push-ups at bottom
1:00 Deadbugs
:45 Scorpions
:45 Shoulder Taps with pause
:30 High Knees
:30 Butt Kickers
5 sets:
:45 at each station
1) Right Arm Bar https://www.youtube.com/watch?v=GhVevmxX8Ak&ab_channel=CrossFit%C2%AE
2) Left Arm Bar
3) Tempo Push-ups (:03-:05 descent)
4) Plank (feet elevated if able)
5) Rest
**Warm-up the clean using progressions before starting the workout. Be sure to do some regular (non-tempo) push-ups and push presses before the workout starts as well.
6 Rounds For Time:
8 Push-ups
14 Single Arm DB Push Presses
20 Alternating DB Power Cleans https://www.youtube.com/watch?v=ukI1RDMkrWY
Goal: <9:00
CAP: 13:00
STIM: Although you see 6 rounds this should be a relatively quick workout. Keep the Push-ups unbroken. The Push Press is to be done 7 on one side and then 7 on the other (14 is total reps). The alternating power cleans should take 1:00 at the very most. Be sure to keep that back set on every rep!