#3456 – Monday 9/9, CrossFit & MIFit
CrossFit & MIFit Workouts
MIFIt – use DB’s for Push Press
ATHLETE GOAL – We are looking to hit the 3RM on the 3rd, 4th, or 5th set. Aim for max effort each set in the workout, cycling big sets on the Push Press.
STIMULUS – Strength – It’s a Max Out day to retest the 3RM Push Press! The goal today is to see you hit a true 3RM with no long pauses in the front rack position between lifts…receive the bar and go!
Workout – Athletes should aim for at least 20 Calories on the rower during the 2:00. Some will get upwards of 40 while most will be in the low 30s. Holding 1:00 of a static position will be challenging after the hard row but look for max effort in the plank. The load on the bar should be at a weight that the athlete can complete a solid 7-10 reps every time they pick up the bar, aiming for 20 reps. The fittest athletes will be completing 30+ push presses.
*Build to 3RM Push Press
Workout of the Day
2:00 Max Cal Row
1:00 Max Plank Hold
1:00 Max Push Pres** 95/65#
1:00 Rest b/t Sets
** MI Fit use Dumbbells for Push press
2019 09 08