Press & Sprint Work Pick Your Poison
Back to strict Press work today. We’re in the middle of linear progression with this movement. Remember what that is? Don’t wiggle around on this. The strict press trains the anterior deltoid, lateral deltoid and posterior deltoid relatively evenly, which helps maintain proper muscular balance. But you won’t reap those benefits unless you do them correctly. You find yourself making deals with your form to get that weight overhead then it is time to shut it down.
Jumping on the back of yesterday’s agility work is today’s sprint work. If you are in to CrossFit for the aesthetics, there is no better work to embrace than sprint work. Check out this really great article (with some geeked out scientific vocabulary and explanations) on why sprint work is so great. Now go out there and go get it!
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Wednesday’s WOD
Press
At 65% of 1RM complete 3×5
or 2.5# increase from previous week.
Sprint Work
5 x 400 m Run/Row (pick your poison)- all out effort each time
rest 1:1 between efforts
keep time to within 5 seconds each round (if more than 5 seconds, 5 burpee penalty)
Cash Out: Alternate between 20 Pull up Program and mobility during the rest cycles
2015 03 31