Strength
Push Press @ 10X1
- x 6 x 4 sets
Notes
Today’s strength is push press. You will perform 4 sets of 6 reps with a :01 pause overhead every rep and no pause on the front rack. Use the same weight for all 4 sets. This weight should feel like a 7-8/10 difficulty on the first working set. Aim to use about 5% more weight than last week.
Focus on keeping the elbows up in the front rack as you receive the bar and dip for the next rep.
Conditioning
10-8-6-4-2 reps of:
- Wall Walks
- Thrusters
15:00 time cap
Notes
Today’s conditioning is a friendly version of the wall walk and thrusters couplet from the 2021CrossFit Games. Your score is the time to complete all 30 reps of each exercise or the number of rounds and reps completed under the 15-minute time cap.
If 30 reps is too much volume for you to complete at a pace of at least 5/minute, consider lowering the number of wall walks to 5,4,3,2,1. You can also adjust the target height instead of reaching a full handstand.
Challenge yourself on the thrusters. These should be on the heavier side. The sets of 10 and 8 may be broken up into 2 sets. If you go too light, the workout will feel like you are doing wall walks the entire time.