Transitioning Fast

JT Scott | 03/18/2018 | 4

This is a classic structure for how we can spend an hour at CrossFit Somerville: a little strength work, and 12 minutes or so of hard and fast classic CrossFit movements. It’s been a while since we did Strict Press work for strength, but if the last week was a wake-up-call for you in terms of your Handstand Pushup capabilities, there’s nothing better for building that raw shoulder strength than the strict barbell press.

These will get heavy and fast and when these sets of 5 reps fall apart they fall apart in a hurry. Fortunately, that will leave us plenty of time to jump into a grippy/hippy 12 round WOD that will have your heart racing, lungs burning, and forearms swelling. There’s a lot of transitions here since we’re just doing 5 reps at a time; keep the time between movements super-short so that you’re not burning daylight.

All in all, an excellent Monday!

STRENGTH:
Press x5

WOD:
12 Rounds
5 Pull-ups
5 KB Swings (2/1.5)
5 Box Jumps (24/20)