CrossFit - Sun, Feb 1
Warm-Up Flow (Checkmark)

General Warm-Up

400m Run

-

2 Sets

5 Inchworm Push-Ups

10/10 Single Leg Glute Bridges

:20 Reverse Plank Bridge

1 Wall Walk + :20 Nose to Wall Handstand Hold *Focus on pressing hard through floor, elevating shoulder blades.

Barbell Warm-Up

Empty Barbell

5 Strict Press

5 Push Press, Focus on Vertical Dip and Drive

5 Push Jerk, Maintain Vertical Dip and Drive and Push into the Catch

-

Add loads

-

3 Strict Press

4 Push Press

5 Push Jerk *Pause in the catch on first 2 reps, then practice cycling pattern on final 3 reps.

-

Get to working loads on the barbell

"Love and Thunder" (Time)

For Time

400m Run

30 Strict Press @ 95/65lb, 43/30kg

400m Run

30 Push Press @ 115/75lb, 52/35kg

400m Run

30 Push Jerk @ 135/95lb, 61/43kg

*every time you break on the barbell, perform 200m Run

Time Domain: 12:00-18:00 *this really depends on breaking strategy and how this workout is tackled.

Time Cap: 20:00

Stimulus: Progressive overhead pressing stamina under aerobic fatigue with an execution penalty

RPE: 6-7/10. This will be muscularly challenging while minimizing total aerobic fatigue as the need to shakeout arms is necessary and time between sets should be accounted for.

Primary Objective: Minimize barbell breaks and penalty runs

Secondary Objective: Maintain controlled run pacing to protect shoulder output. Use this as a shakeout time while still moving well.

[Love and Thunder: L2, L1, & Masters 55+] (Time)

Level 2:

30 Strict Press @ 75/55lb, 35/25kg

30 Push Press @ 95/65lb, 43/30kg

30 Push Jerk @ 115/75lb, 52/35kg

---

Level 1:

For Time

200m Run

30 Strict Press @ 45/35lb, 20/15kg

400m Run

30 Push Press @ 65/45lb, 30/20kg

200m Run

30 Push Jerk @ 75/55lb, 34/25kg

No Penalty Runs

---

Masters 55+:

30 Strict Press @ 65/45lb, 30/20kg

30 Push Press @ 75/55lb, 34/25kg

30 Push Jerk @ 95/65lb, 43/30kg

[Love and Thunder: Competitor & Travel] (Time)

Competitor:

30 Strict Press @ 115/75lb, 52/35kg

30 Push Press @ 135/95lb, 61/43kg

30 Push Jerk @ 155/105lb, 70/48kg

---

Travel / Hotel:

For Time

400m Run

30 Dumbbell Strict Press @ 2x 35/25lb, 15/12kg

400m Run

30 Dumbbell Push Press @ 2x 50/35lb, 22.5/15kg

400m Run

30 Dumbbell Push Jerk @ 2x 60/45lb, 30/20kg

*every time you break on the barbell, perform 200m Run

Mobility (Checkmark)

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

Accessories (Checkmark)

Every 3:00 x 4 Sets

50/50ft (15/15m) Single Arm Overhead Carry

10/10 Half Kneeling Paloff Press with Rotation

:40 Weighted Forearm Plank

These can be optional or the finisher depending on timing in the day