Barnes Corner CrossFit – CrossFit

Push Press (5×3)

Climb in weight each set. Start at a manageable load, roughly 20-30lbs lower than our weight last week.

Warm-up (No Measure)

SILVERBACK PRIMER

3 Rounds:

7 Behind the Neck Strict Press

20 Second GHD Supine Hold

https://youtu.be/zTikRBHZV4Y

10 Second Wall-Facing Handstand Hold

Overhead Squat (10min to build heavy set of 3)

All repetitions are to be taken from the rack. Not an absolute 3-rep max today… a heavy triple. It’s been some time since we went heavy on this movement. Focus on sound mechanics today – sit back for the heels and continue to turn the inside of the elbows up towards the ceiling throughout the entire range of motion (emphasizing shoulder external rotation).

Metcon (No Measure)

On the Minute x 12 (3 Rounds):

A) 12 Double Kettlebell Front Rack Reverse Lunges

B) 12 Deficit Pushups (stack plates)

C) 12 Dumbbell Box Step-Ups

D) :40s Plank Hold (elbows)

Metcon (No Measure)

Recovery:

Row 10 minutes
Not for time or score. Let this be a casual pace to bring about a faster recovery to today’s training session.