Workout Description
Warm Up SOP plus:30 Banded Chest Stretch (Each side) 1:00 Childs Pose :30 PVC Lat Stretch (Hold top of PVC, toes-to-nose) 20 Shoulder Scarecrow (5# plates) Strength/Skill:Complete 50 DB Strict Press in Fewest Sets as Possible 50/35 5x5 Barbell Push Press, work to heaviest load 1:00 Handstand Hold Metabolic Conditioning :For Time: 25-20-15-10-5 DB Bench Press 50/35 50-40-30-20-10 Double Unders
Why This Workout Is Hard
The critical factor here is cumulative shoulder/pressing fatigue. Before the metcon, athletes perform 50 DB strict presses AND 5x5 heavy push press — significant pre-fatigue. The metcon then demands 75 more reps of DB bench press (50/35) against already taxed pressing muscles. While double unders provide brief shoulder recovery, the sheer volume of horizontal and vertical pressing across the session will cause most average athletes to break sets frequently and struggle to maintain pace.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Extremely high pressing volume: 50 DB strict presses, 5x5 push press, and 75 DB bench press reps. Upper body pushing stamina is the primary demand across all three workout segments.
- Strength (6/10): The 5x5 barbell push press working to a heavy load is legitimate strength training. Combined with weighted pressing in the metcon, this session has meaningful strength stimulus beyond bodyweight.
- Flexibility (5/10): The warm-up specifically targets shoulder, chest, and lat mobility needed for overhead work. The handstand hold reinforces thoracic extension and shoulder flexibility, making this above-average for a CrossFit session.
- Speed (5/10): The For Time descending ladder rewards efficient cycling on bench press and quick double under transitions. Fast singles-to-sets management on bench and consistent jump rope rhythm matter for performance.
- Endurance (4/10): Double unders (150 total) create meaningful cardiovascular demand in the metcon, but overall duration and aerobic load are moderate. Not a sustained endurance piece — more interval-style stimulus.
- Power (4/10): The barbell push press involves hip-drive and explosive intent, providing a moderate power stimulus. However, strict press and bench press dominate volume, reducing overall power emphasis considerably.
Movements
- Push Press
- Handstand Hold
- Dumbbell Press
- General Mobility
- Banded Chest Fly
- External Shoulder Rotation
- Dumbbell Bench Press
- Double-Under
Modality Profile
9 total movements: Gymnastics (5) = Child's Pose, Banded Lat Stretch, Shoulder Scarecrow (mobility/bodyweight movements), Handstand Hold, Double-Under. Weightlifting (4) = Banded Chest Fly, Dumbbell Press, Barbell Push Press, Dumbbell Bench Press (all use external load). No monostructural movements present. G: 5/9 = ~56% → 60%, W: 4/9 = ~44% → 40%.
