CrossFit Magnolia – Competitor

Warm-up (No Measure)

Before the gym workout

Metcon (Time)

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. Try to get the reps done in at least one fewer set than last time.
Fully Loaded

“Volume Training”

Every 2 minutes for 20 minutes:

10 Shoulder Press

-Use approximately 50-55% fo your 1RM, and only go up in weight if you completed all 10 sets of 10 reps last time. Try to get more total reps at the same weight as last time, or use 10# more on the bar.

Warm-up (No Measure)

After the gym workout

For Quality: (No Measure)

Accumulate 2 minutes in a L-sit

-Put hands on DB, keep legs straight with heels off the ground.