yungsm Here's PVCF athlete, Yang all smiles after PR'ing on her back squat! Yang has been with us since September and loves CrossFit! Great job!




Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up: for Five minutes, practice kicking up to handstand, handstand against wall, freestanding handstands, or handstand walking. Try to accrue at least two minutes upside down.

2. Press

  • 5-5-5-3-3-3.

Six sets to work up to the heaviest triple you can handle today. Try to beat last month’s heavy triple.

Super set with:

Weighted Pull-up

  • 5-5-5-3-3-3

Sub 1-2 Pull-up negatives per set. Add weight as appropriate. (20 min)

3. “Ours Is Not to Reason Why” 35-25-15-5 reps for time of:

  • Push press 95/65lbs
  • X 2 Double-unders

LIII: as written LII: push press @ 75/53lbs or as appropriate. Scale push press reps if you have not been exposed to high volume push press. If your double-unders are still developing, one minute practice per round. LI: four-five rounds not for time of 10 press or push press, 10 ring rows

(13 min cut-off)

4. Cash-out: 3-4 sets of:

  • 12 Weighted GHD Sit-up, GHD Sit-up or Tuck Crunches
  • 12 Single Leg RDL w/KB (6/side)



Have fun!