CrossFit Kennett Square – CrossFit
Workout of the Day
1. Weightlifting – Strict Press
2. Conditioning – “Mowgli”
Weightlifting
Shoulder Press
Working set:
1-1-1-1-1 (across)
– Warm-up to a heavy single and repeat four more times
Conditioning
Mowgli (Time)
For Time
200m Farmer’s Carry
9 Push Press
30 Ab-Mat Sit-ups
15 Push Press
30 Ab-Mat Sit-ups
21 Push Press
200m Farmer’s Carry
Alpha: 70/53, 115/80
Bravo: 53/44, 95/65
Charlie: 44/35, 75/55
Strength
6:30PM KSQ Strength
1. Overhead Squat (week 4 of 6-week cycle; 4 training weeks, 1 de-load, 1 test)
5 x 60%
(4 x 65%) x 2
(4 x 75%) x 2
(2 x 90%) x 2
2. 50 Perfect Push-ups for Time
Overhead Squat
50 “Perfect” Push-ups (Time)
For time, complete 50 “Perfect” Push-ups
Perfect Push-up Criteria (Rx)
– Feet Together
– Tension through entire ascent and through entire descent (including at the bottom)
– Chest touches floor
– Full lock out of elbows at top
– Hips in line with shoulders at all times