Wednesday 1.15.20


Row Warmup

500 Meter Row

5 Inchworms

10 Spiderman

20 Glute Bridges

40 Second Front Plank

Barbell Warmup

+ Push Press and Deadlift


Pausing Push Press

4 Sets of the Complex:

1 Pausing Push Press + 1 Push Press +

1 Pausing Push Press + 1 Push Press

Set 1: 60% of 1RM Jerk

Set 2: 65% of 1RM Jerk

Sets 3-4: 70% of 1RM Jerk

• Pause 2 seconds in the dip of the Pausing Push Press




1 Deadlift (405/285)

10 Toes to Bar

15 Bar Facing Burpees


• Honoring Blake Marston

• Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, NH died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31. Marston was assigned to an East-coast based SEAL Team and served in the Navy for six years. Marston completed SEAL Training in 2009. He was a member of CrossFit Rife.


• The big thing that sticks in this workout is the single heavy deadlift to start each round

• This should be a weight that is a little scary and very challenging, but one that allows you to move well without failing any reps

• The goal is not to go prescribed here, rather it is to lift something outside your comfort zone that is heavy for a single rep

• Choose a toes to bar variation that you are capable of completing 20+ reps unbroken when fresh

• You can step or jump out of the burpee, but must takeoff and land with both feet over the bar


Make sure to foam roll your back!!!