Shoulder Press 5-5-5-3-3-3-1-1
100 – 70 – 30
We will spend the majority of the warm up period working the press. For Part 1, We like this rep scheme because the 6 sets of 5 and 3 before the two sets of 1 are sure to fatigue you, making you have to work a little harder to get anywhere close to your ‘1RM’ for the last two sets. A lot of CrossFit is having to continue to work under fatigue and exhaustion half way through workouts, and this is usually where people surprise themselves and thrive.
For Part 2, You should have a goal of the first 50 unbroken, followed by just getting the second fifty done anyhow, anyway!