WOD

Mon, Sep 7

Coach J

Today’s heavy day focuses on building strength overhead. We'll build to a challenging set of 5 push presses. Your working weight shouldn’t lead to failure, but should require at least 2 minutes of rest.

Lift around 70% or more of your 1-rep max for all 5 sets and rest 2-3 minutes between sets. If you're feeling good, you can check your 5RM benchmark and push for a new max.

At the end, we'll close out with some core accessory work and stretching.

CrossFit 20260907

Push Press 5-Rep Max

Upperbody 20260907

CrossFit 20260907

(No Results Tracked)
WARM-UP:
200m walk
5 Cobra to downward dogs
10 banded pull-aparts
5 push-ups + look right and look left
10 banded pass-throughs

2 sets :30 on / :10 off
row, bike, or jump
burpees
scap pull-ups

5 Cobra to downward dogs
10 banded pull-aparts
5 push-ups + look right and look left
10 banded pass-throughs

WOD MOVEMENT REVIEW & WARM-UP:
4-5 sets:
5 push presses
– Increase load across all sets
– The last set should be just lighter than the first desired working set

HEAVY DAY! WOD: Every 3:00 for 5 sets:
5 push presses

– Lift 70%+ of 1-rep-max push press

STIMULUS NOTES:
Build to a near-max set of 5 or use a consistent weight for all 5 sets

ACCESSORY + STRETCHING:
Tabata
V-ups

1:00 banded shoulder stretch/side
1:00 Cobra stretch