Strict Press

Build to a Heavy Single

WOD

5 Rounds For Time:
200 Meter Run
15/12 Calorie Assault Bike
9 Strict Presses 65/95 M-55/85

 

GENERAL WARM-UP

Run Warmup

200 Meters Easy

30 Seconds Each

PVC Pass Throughs
Easy Bike
PVC Behind the Neck Strict Press
Easy Bike
PVC Z-Press
Easy Bike
PVC Strict Press

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

 

MOBILITY

Reverse Table Stretch: 1 Minute

Barbell Thoracic Opener: 90 Seconds

 

AFTER PARTY

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

  • Upper Back
  • Calves
  • Lats
  • Quads

WORKOUT VARIATIONS

HOME GYM

5 Rounds For Time:
400 Meter Run
20 Single Dumbbell Strict Press (10 Reps Each)

Dumbbells: 35/50 M25/40

 

MODIFICATIONS

200 METER RUN

  • 250 Meter Row
  • 500 Meter Bike Erg
  • 200 Meter Ski Erg
  • 12/9 Calorie Assault or Echo Bike
  • 20/14 Calorie Schwinn Bike
  • 150 Meter Trueform or Air Runner
  • 15 Shuttle Runs [10 Meters]

15/12 CALORIE ASSAULT BIKE

  • Equal Calorie Echo Bike or Bike Erg
  • 20/15 Calorie Row
  • 15/12 Calorie Ski Erg
  • Increase Run to 400 Meters

9 STRICT PRESS

  • 9 Double Dumbbell Strict Press
  • 18 Single Dumbbell Strict Press (9 Each)
  • 18 Single Dumbbell Goblet Strict Press
  • 18 Odd Object Strict Press

_________________________

Check out our outdoor and Zoom class schedule!

MONDAY

CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM

ZOOM- 9AM

CONCRETE JUNGLE GYM- 5 & 6PM

 

TUESDAY

CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM

ZOOM- 9AM

CONCRETE JUNGLE GYM- 5 & 6PM

 

WEDNESDAY

CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM

ZOOM- 9AM

CONCRETE JUNGLE GYM- 5 & 6PM

 

THURSDAY

CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM

ZOOM- 9AM

CONCRETE JUNGLE GYM- 6PM

 

FRIDAY

CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM

ZOOM- 9AM

 

SATURDAY

CONCRETE JUNGLE GYM- 8 & 9AM

 

Register for Concrete Jungle Gym-: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783&k_class_tab=24782

 

Log in for ZOOM- Meeting Password- 214698 https://zoom.us

/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09\