Hundo
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (No Measure)
3 Supersets:
Max Reps Single Arm Kneeling Arnold Strict Press (left arm)
Max Reps Single Arm Kneeling Arnold Strict Press (right arm)
Rest 2:00 between sets
STIMULUS
Today’s No Measure is a simple one.. max strict presses on each side from a kneeling position
This is 3 max rep sets on each side, with a full set being max left, and max right (no transition between)
The Arnold press adds additional range of motion, turning the palm inward on the pressing hand so that we can bring our knuckles to beneath the chin
The kneeling position places a midline demand we train for variance
If we are pressing right our right hand, we are on our right knee (and vice versa)
Metcon (AMRAP – Rounds and Reps)
Rx+
100 Double-unders
Then:
8 OH Squats (135/95 lb.)
8 Burpee-over-the-bar Jumps
AMRAP 12 min.
Rx
100 Double-unders
Then:
8 OH Squats (95/65 lb.)
8 Burpee-over-the-bar Jumps
AMRAP 12 min.
Fitness
100 Single Unders
Then:
8 OH Squats
8 Burpee-over-the-bar Jumps
AMRAP 12 min.
WOD – Home Gym
Metcon (No Measure)
3 Supersets:
Max Reps Single Arm Kneeling Arnold Strict Press (left arm)
Max Reps Single Arm Kneeling Arnold Strict Press (right arm)
Rest 2:00 between sets
STIMULUS
Today’s No Measure is a simple one.. max strict presses on each side from a kneeling position
This is 3 max rep sets on each side, with a full set being max left, and max right (no transition between)
The Arnold press adds additional range of motion, turning the palm inward on the pressing hand so that we can bring our knuckles to beneath the chin
The kneeling position places a midline demand we train for variance
If we are pressing right our right hand, we are on our right knee (and vice versa)
Metcon (AMRAP – Rounds and Reps)
Dumbbell Version
100 Double-unders
Then:
8 SA. DB OH squat
8 Burpee over the DB jumps
AMRAP 12 min.
