Boulder CrossFit – CrossFit

Shoulder Press (Every 2:30 x 4 Sets
3 Strict Press + 5 Push Press

Starting @ 70% of Strict Press

This is to be done as unbroken complex, building loads with the goal of building to around 80% of 1RM Strict Press)

Push Press (Every 2:30 x 4 Sets
3 Strict Press + 5 Push Press

Starting @ 70% of Strict Press

This is to be done as unbroken complex, building loads with the goal of building to around 80% of 1RM Strict Press)

“Shadows and Whispers” (Time)

12:00 EMOM

minute 1: 20/15 Push-Ups

minute 2: 1/1 Turkish Get-Ups

minute 3: -Max Sandbag Bear Hug Hold

minute 4: Rest

Loads: Choice on Kettlebell and Sandbag

Goal: Stay holding the Sandbag the Entire Minute

Score: Seconds Per Station on the Sandbag

RPE: 6/10

Primary Objective: Turkish Get-Up Load

Secondary Objective: Sandbag Load, must be 30 seconds +

“Optional Accessory” (No Measure)

For Quality:

5 Sets

:15 Parallette L-Sit

5/5 Single Leg Hip Thrusts , Heavy Load

-rest :30 b/t sets-

Place a dumbbell or sandbag on your lap for the hip thrusts. The L-Sit must be unbroken, you may bend the legs halfway if needed (or in your later sets).