Santiam CrossFit – CrossFit: NC45
Warm-up (No Measure)
EMOM x 5 MINUTES (:50 WORK / :10 REST)
MIN 1: Single DB Around the World*
MIN 2: Cal Bike
MIN 3: Scap Push-ups
MIN 4: Cal Bike
MIN 5: Single DB Arnold Press*
*For the Single DB Around the World & Single DB Arnold Press switch at the :25 mark.
**After the Warm-up have your athletes grab a quick drink of water and grab a barbell to go over the teaching of the Push Press.
Push Press (1×5)
2×5 @ 75%
2×5 @ 80%
1×5 @ 85%
*Base percentages off 5-Rep Heavy. Add 5-10lbs as needed to adjust % up.
(Score is Weight)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
15/12 Cal Bike
15 DB Floor Press (35/20)|(20/15)
15 No Push-Up Renegade Row*
*1 Rep= Left Arm + Right Arm.
(Score is Rounds + Reps)
KG DB: (15/10)|(10/7.5)