Warm-Up
6 Minutes for Quality:
20 Jumping Jacks
10 Air Squats
10 Ring Rows
10 Dumbbell Press
Strength
Push Press
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2
Objective: Build to an RPE of 8 for 5 repetitions in the Push Press for 2 sets of 5 repetitions. Stand in the front rack position with legs extended and under the hips. For each repetition, dip down, maintaining an upright position, and aggressively drive with the legs and press the bar straight overhead.
In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
“Friendly Fran”
3 Rounds For Time:
21 Thrusters, 115#, 75#
21 Chest-to-Bar Pull-Ups
This is the 1st event of the 2020 CrossFit games.
Variation B:
3 Rounds:
42 Mountain Climbers
21 Jumping Squats
42 Mountain Climbers
21 Broad Jumps
Workout Tip
Scale the load for variation A to complete movements in 3 sets or less. Scale chest to bar pull-ups to kipping and or ring rows if needed.