11/24/2020

STRENGTH

STRICT PRESS

1x4 @ 70-75% (Moderate) of 2RM

1x4 @ 75-80% (Mod)

1x4+ @ 80-85% (Mod-Heavy)*

As many reps as possible w/o failure...no more than 6-8.

(Score is Weight)

WOD

3 ROUNDS FOR TIME

10 Push Press RX (135/95) CFC1 (95/65) CFC2 (75/55) M (65/45)

20 Box Jumps (24/20)

200m Plate Run (45/25)|(25/15)*

*Hold the plate any way during the run

COOL DOWN

FOR RECOVERY

1:00 Calf Stretch (R)

1:00 Calf Stretch (L)

2:00 Seated Forward Fold

2:00 Saddle

(No Measure)

ADJUSTING

*Reps, Loading, Volume*…

Push Press -- Load should allow for 1-2 sets to complete each round. Athletes should be able to perform unbroken when fresh.

Box Jumps -- This is higher volume today so reduce to 12-15 reps for deconditioned athletes.

Plate Run -- Load should allow for athletes to complete the run in 1:30-1:40 or less. For new athletes having them complete the Run unweighted could be a good option today.

*Movement Adjustments*...

Strict Press -- Modify the Strict Press today for a Floor Press or Bench Press if the athlete cannot go overhead.

Push Press -- Adjust athletes to DB or KB if athletes cannot hold the front rack with the barbell. A Floor Press is a great option as well if the athlete cannot go overhead.

Box Jumps -- Step-Ups or a Low Box Jumps should be your go to options for modifications. Athletes can also adjust to a KB Swing to keep the hip extension stimulus.

Plate Run -- Adjust athletes to a BW Run, a 300m Row, or a 20/15 Cal Bike.