Power CrossFit – CrossFit

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January challenge

STRICT ONLY:

For the month of January we will be challenging everyone to forget about all that fancy kipping and focus on the beautiful strict movements! That’s right, pull-ups, dips, handstand push-ups, etc…if you’re used to kipping it we want to you to spend the next 25 days working on improving your strict strength.

Yes…you’ll probably be a little slower and you might not be able to do as many reps. That’s fine, we promise focusing on the strict versions of the movements will only make you stronger.

WORKOUT OF THE DAY

Metcon (Time)

3 Rounds for time:

400 meter Run

20 Strict Press

20 BB back racked step ups(24/20″)

Rx Plus-(75/55#)

Rx-(65/35#)

STRENGTH

Back Squat

1×3 @ 50%

1×3 @ 60%

1×2 @ 70%

1×1 @ 75%

2×1 @ 80%

1xME @ 70%

SKILL

HSPU PROGRESSION:

-3 sets until failure with plates.

-Strict BB Press from eye level. 3×5

-Handstand hold until failure.