CrossFit Magnolia – Competitor

Warm-up (No Measure)

Before the gym workout

Metcon (No Measure)

In as few sets as possible:

100 reps DB Press (50/35)

-Use a DB in each hand, and rest no more than 2-3 minutes between sets. If you are lacking scaling options for lighter DB’s, scale this to a DB push press.
-Fully Loaded-

“Volume Training”

Every 2 minutes for 20 minutes:

10 Shoulder Press

-Use approximately 50-55% fo your 1RM. This is 10 sets of 10 reps on the 2 minutes, so the real work starts after the 10 minute mark. All sets must be unbroken, with a focus on bar speed. The first few sets should feel light and fast, don’t be tempted to start too heavy. If you fail to complete 10 in a set, mark down how many you got and move to the next set, but keep the weight the same across all 10 sets.

Warm-up (No Measure)

After the gym workout

For Quality: (No Measure)

Accumulate 5 minutes at top of a handstand

-Go for 5 minutes if using a wall to spot, if free-standing scale to 90 seconds