Crossfit LPF – CrossFit
Shoulder Press (3×5 build to a moderate weight and perform all sets at the same weight)
A/B Clock: 30 /
(12) 3×5 Strict Press
(no rebounding)
Perform 3 working sets at the same weight!
STRENGTH ALTERNATIVE:
(12) AMRAP
Buy-In: 50/40 Calorie
(any machine)
12 Shoulder to Overhead
30 Bicycle Kicks
:30 superman hold
:30 wall sit
3:00 transition into the B WOD…
Rope Climbs, Running, KB S2O, and Pistol Squats (AMRAP – Rounds and Reps)
(15) AMRAP
Goal: 5R+
KB STOH: Perform all 8 reps on 1 arm before switching.
Competitor:
2 LEGLESS ROPE CLIMBS
200 M RUN
16 ALT PISTOL SQUATS
8/8 S/A KB SHOULDER TO OH 70/53
Rx:
2 ROPE CLIMBS
200 M RUN
16 ALT PISTOL SQUATS
8/8 S/A KB SHOULDER TO OH 53/35
Performance:
16 KB GOBLET SQUATS 35/25
8/8 S/A KB SHOULDER TO OH
6 “LAY TO STAND” ROPE CLIMBS
200 M RUN
Modifications:
Pistol squats: modify with a band for support, use a small plate under your heel, or goblet squat with KB
KB Shoulder to OH: use a DB, lower weight
L-T-S Rope Climbs:
15 (12) Strict Ring Rows
OR 16 S/A Alt. DB Renegade Rows