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Floor Press

Heart Breaker

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Workout

Heart Breakers

– Strength: Today you’ll will work up to a 1RM floor press. Start with a set of 5 and gradually reduce reps to singles as weight increases resting 2 minutes between heavy singles. – Metcon: Plan on completing this around 80% intensity. It will be easy to redline early on in this workout so pace the first couple of rounds and leave some gas in the tank. Loading needs to be light on this workout as shoulder fatigue will set in fast

Warm-up

A: Metcon (No Measure)

Grab a barbell and a band and complete
3 rounds of:

8 Bent-over Rows (pronated grip)
8 SDHP
8 Push Press
8 Bent-over Rows (supinated grip)
8 Barbell Curls
15 Banded pull-aparts
15 Banded Pushdowns

Then,
Review Floor Press

Strength/Skill

B: Floor Press (5-4-3-2-1+. Rest 2:00. 1 RM)

Floor Press

Conditioning

C: Heart Breaker (AMRAP - Rounds and Reps)

AMRAP 8:
15 Push Press (115, 75)
15 SDHP (115, 75)

RX+= 9 minutes. Same weight. Sub hang pwr. clean+S2OH for push press.
L3: (95, 65)
L2: (75, 55)
L1: (65, 45)
*Beginner:

AMRAP 8:
10 SDHP (35, 25)
15 Russian KBS (35, 25)
20 Mountain Climbers (total)
Rest 60-90s after each round

Accessory Work

D: Metcon (No Measure)

Double Alternating Tabata: 8 x 20s work/10s rest.

1a) Banded pull-aparts
1b) Wheels on the Bus

*This is a superset where you’ll alternate each movement for each interval of 20s work.

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, April 26, 2019

Male Clients

1

Joel
Brown

6:00 CrossFit Group Clase...

1 x 1 @ 320 lbs

2

Jason
McLeod

6:00 CrossFit Group Clase...

1 x 1 @ 300 lbs

3

Joel
Hartzler

1:00PM CrossFit Group Cla...

1 x 1 @ 275 lbs

Way off my one rep. Failed 285.

4

Brett
Smith

5:00PM CrossFit Group Cla...

1 x 1 @ 255 lbs

5

Greg
Barber

6:00 CrossFit Group Clase...

1 x 1 @ 245 lbs

5

Ryan
Fox

6:00 CrossFit Group Clase...

1 x 1 @ 245 lbs

6

Tevis
Blom

1:00PM CrossFit Group Cla...

1 x 1 @ 235 lbs

Just barely

7

Dan
Glauber

6:00 CrossFit Group Clase...

1 x 1 @ 225 lbs

8

Daniel
Scullion

6:00 CrossFit Group Clase...

1 x 1 @ 195 lbs

failed 215lbs

9

Dan
English

5:00PM CrossFit Group Cla...

1 x 1 @ 190 lbs

9

Kevin
English

5:00PM CrossFit Group Cla...

1 x 1 @ 190 lbs

Missed 195

10

Daniel
McClanahan

5:00PM CrossFit Group Cla...

1 x 1 @ 185 lbs

11

Bradley
Cooke

CrossFit: 7:00 AM

1 x 1 @ 180 lbs

12

Phillip
Jacobs

5:00PM CrossFit Group Cla...

1 x 1 @ 175 lbs

13

Scott
Stalls

8:45 CrossFit Group Class...

1 x 1 @ 137 lbs

SP, -137 soar shoulder

Female Clients

1

Jade
Knutson Day

6:00 CrossFit Group Clase...

1 x 1 @ 145 lbs

2

Courtney
Steele

8:45 CrossFit Group Class...

1 x 1 @ 140 lbs

15# pr

2

Meg
Gemelli

8:45 CrossFit Group Class...

1 x 1 @ 140 lbs

3

Shelby
Morge

5:00PM CrossFit Group Cla...

1 x 1 @ 125 lbs

4

Christine
Cadwallader

8:45 CrossFit Group Class...

1 x 1 @ 120 lbs

4

Jamie
Troche

8:45 CrossFit Group Class...

1 x 1 @ 120 lbs

4

Selena
Boyette

6:00 CrossFit Group Clase...

1 x 1 @ 120 lbs

5

Private

CrossFit: 7:00 AM

1 x 1 @ 115 lbs

6

Jennifer
Sullivan

8:45 CrossFit Group Class...

1 x 1 @ 112 lbs

7

Christine
Abbata

5:00PM CrossFit Group Cla...

1 x 1 @ 105 lbs

7

Fraleane
Holt

6:00 CrossFit Group Clase...

1 x 1 @ 105 lbs

7

Monica
Jacobs

8:45 CrossFit Group Class...

1 x 1 @ 105 lbs

8

Rachel
Hatfield

5:00PM CrossFit Group Cla...

1 x 1 @ 100 lbs

9

Beth
Grace

8:45 CrossFit Group Class...

1 x 1 @ 95 lbs

9

Lindsey
Gerkens

8:45 CrossFit Group Class...

1 x 1 @ 95 lbs

10

Blair
Williams

6:00 CrossFit Group Clase...

1 x 1 @ 90 lbs

10

Robynn
Tomaselli

8:45 CrossFit Group Class...

1 x 1 @ 90 lbs

11

Diane
Hodapp

CrossFit: 7:00 AM

1 x 1 @ 85 lbs

12

Isabella
Schwenker

8:45 CrossFit Group Class...

1 x 1 @ 75 lbs