1-3-19 Push Press Max Out – Little Dipper

2
Jan

1-3-19 Push Press Max Out – Little Dipper

Announcements

Reserve your spot in the 2020 Nutrition Reboot Challenge – deadline January 9!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

20 Seconds PVC Pass Throughs

40 Seconds Push-up to Down Dog

20 Seconds PVC Strict Press

40 Seconds Active Spidermans

20 Seconds PVC Push Press

40 Seconds Inchworm to Push-up

20 Seconds PVC Lateral Hops

40 Seconds Mountain Climbers

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Warm-up (No Measure)

Front Rack Stretch: 1 Minute

Wrist Stretch: 30 Seconds Each Direction

Pec Stretch on Wall: 30 Seconds Each Side

Weightlifting

Push Press (1 X 5 @ 60%, 1 X 3 @ 70%, 1 X 1 @ 80%, 1 X 1 @ 90%)

Continue to build to new 1RM

Metcon

Metcon (Time)

21-15-9:

Dumbbell Push Jerks(35/25)

Lateral Dumbbell Burpees
RX+ 50/35#

Pro tip – Dumbbells, when dropped, will bounce in odd directions making the workout extra exciting for those working around you.