DE / RM Strict Press


Issaquah, Redmond, Sammamish – CrossFit

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Shoulder Press (EMOM 3-3-3-3-3-3-3-3-3 @ 70%+)

Move the barbell as quickly.

Explode from the chest as fast as possible.

Lower controlled and explode from the chest.

These are touch and go reps.

DO NOT pause on the chest between reps

V2. Panic Breathing Assault Bike (Time)

With a Partner – Both Teammates RIDE the Following

25-20-15-10-5 cal Assault Bike

Partner Kettlebell Rack Hold – 2- (53/35)

5 Burpee penalty if you set the KBs down anytime other than to switch tasks

With a running clock rows will be performed alternating between teammates, as time trials for each distance: 25/25, 20/20, 15/15, 10/10, 5/5

Every RIDE is to be performed at maximum intensity while the other partner “rests” with two kettlebells in rack position.

The “resting” partner will rack the bells at the beginning of their partner’s RIDE and will unrack them at the end of the RIDE.

Unracking of kettlebells before the end of the RIDE results in a 5 synchronized burpee penalty for every offense, to be paid at the end of the workout.

OR : Panic Breathing (Time)

With a Partner – Both Teammates row the Following

500-400-300-200-100 Meter Row

Partner Kettlebell Rack Hold – 2- (55/35)

5 Burpee penalty if you set the KBs down anytime other than to switch tasks

With a running clock rows will be performed alternating between teammates, as time trials for each distance: 500/500, 400/400, 300/300, 200/200, 100/100.

Every row is to be performed at maximum intensity while the other partner “rests” with two kettlebells in rack position.

The “resting” partner will rack the bells at the beginning of their partner’s row and will unrack them at the end of the row.

Unracking of kettlebells before the end of the row results in a 5 synchronized burpee penalty for every offense, to be paid at the end of the workout.
Only if you have a limitation or there are not enough Assault Bikes in your Class

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