FTBB Women’s Third Place: Nancy P.
Click image to enlarge.
Push Press 1RM
Warmup with a sets of 5, 3 and 3 gradually increasing to 65% 1RM
1 @ 70% 1RM
1 @ 80% 1RM
1 @ 90% 1RM
1 @ 95% 1RM
1 @ 101% 1RM
Overhead work can be finicky. Assess how it’s feeling early. It may be necessary to attempt the new max earlier for some athletes and after more sets for others.
As teams of 2, AMRAP in 12 minutes (see scoring below):
Athlete 1: Bear crawl 30 ft forward, flip over and execute 10 v-ups, then bear crawl backwards to starting point
Athlete 2: Shoulder a sack with sandbags in it. Execute 3 squats, set the bag down, then pick it up again and repeat until partner has completed the round trip
Skill Level 2 (> 4 months CrossFit) = 2 x 20lb bags in a sack (ladies) / mix of bags to make 80 lbs in a sack (men)
Skill Level 1 (< 4 month CrossFit) = 1 x 20lb bag in a sack (ladies) / 2 x 20lb bags in sack (men)
V-ups: Touch toes (not shins like in video).
Scoring: Post the total number of round trips (there and back) made by the team. Add up trips made by each athlete. Each time an athlete bear crawls down and back, it’s 1 point for the team. Highest score wins.
Get your “Z’s”! or it could just be your undoing!