Laveen CrossFit – CrossFit

– Strength: Build to a 1RM shoulder press in 6-7 sets. Have a plan in place to make logical jumps in weight. It’s easy to fail too soon with a small movement like a shoulder press so make sure you take your time. Try to beat your previous 1RM by 5#s
– Metcon: Each set we are looking for about 75% effort meaning your run should be a smooth jog, Pull-ups completed in 2 sets or less and Push-ups completed UB. You should have at least 90s of rest after each set. Record all your splits, score will be your slowest split.


1a) Shoulder Press: 1RM. Rest 2:00

– build to a 1-Rep max over the course of 6-7 sets.

– Beginner: 5 x 5, adding light weight per set. Rest 2:00

1b) Banded Pull-apart: Complete 20-25 reps between sets of shoulder press for extra upper-back work.

Shoulder Press (1 RM)


Back Peddle (Time)


Every 5:00 x 5 Sets:

Run 400 Meters

12 C2B Pull-ups

20/16 Hand Release Push-ups

Score = Slowest Split


Warm-up (No Measure)

Straight Leg Sit-ups w. DB on chest: 4 x 10-15. Rest 60s.

*If needed have a partner hold your feet.