CrossFit One World – CrossFit
Weightlifting
Establish a heavy Single within 14 Mins
Suggested:
Every 2 Min
Set 1 – Bar or 50% – 5 Reps
Set 2 – 50% – 65% – 5 Reps
Set 3- 65 % – 75% – 3 Reps
Set 4 – 75%- 85 % – 2 Reps
Set 5 -85% – 90% – 1 Reps
Set 6- 90% 95% -1 Reps
Set 7 – 95%- 101+ Percent 1 Rep
Push Press
Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 minutes
2 Chest-to-Bar Pull-Ups
2 Push Presses (135/95 lb)
4 Chest-to-Bar Pull-Ups
4 Push Presses (135/95 lb)
Continue with this pattern, adding 2 reps to each movement every round.
On a 12-minute clock, perform as many repetitions as possible (AMRAP) of the prescribed work in the order written. In the first round, athlete must complete 2 Chest-to-Bar Pull-Ups and 2 Push Presses. Continue with this pattern, adding 2 reps to each movement every round.
Score is the total number of repetitions completed before the 12-minute clock stops.
Intended Stimulus
The goal for all of us regardless of how we scale this is to get into the round of 12 at minimum. Our Chest-to-Bar option should be something that we can go unbroken on at least through the round of 8. The loading for the Push Press should be moderately heavy but something that we could perform unbroken at least through the round of 8.
Scaling Options
Chest-to-Bar Pull-Up: If we have Chest-to-Bar Pull-Ups but cannot string together more than 6 unbroken reps, start at 1 rep, and increase by 1 rep each round. If we are still working towards Chest-to-Bar Pull-Ups, but have regular Pull-Ups, use the lightest band possible to assist you to the full range of motion. If we are still working towards our first Strict Pull-Up, use extra bands to get to the full range of motion. If we are unable to make the overhead pull due to injury, perform Ring Rows.
Push Press: Scale the load to something that we can get through unbroken at least through the round of 8. If we have an upper-body injury, perform Single-Arm Dumbbell Push Presses. If we are unable to go overhead due to injury, perform a Dumbbell Bench Press.