Laveen CrossFit – CrossFit

– Strength: Take 8-10 sets and build to a max Push Press. Be careful not to “redip” once you get closer to max loads. Try to beat your current 1RM by 5#s only and have a plan in place to make logical jumps in weight.
– Metcon: We are looking at roughly 2:30-3 minutes of work each set. You should be able to maintain around 80% effort for the duration. Keep track of all your splits.


Push Press (1 RM)


Metcon (Time)

Every 4:00 x 5 sets:

7 Burpee Pull-ups

15 T2B

20 DB Renegade Rows (total)

30 Double Unders

*Score = fastest split

*Athlete Choice of DB Weights for Renegade Rows

RX+ 5/3 Burpee Ring MU’s


Warm-up (No Measure)

Upper body Giant Set #3

1a) Seated Incline DB Curls: 3 x 8-10. No rest.

1b) Prone Cobra Raise (external rotation): 3 x 10-15. No rest.

1c) Prone Lateral Raise Pronated Grip: 3 x 10-15. Rest 60s.