Tag Archives: Strict Press

Strict Press then Burpees and Kettlebell Swings

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Every 3 minutes for 15 minutes

  • 2-3 x Strict Press
  • Rest 20 seconds
  • 2-3 x Weighted Pullups @ 15kg

Then every 3 minutes for 5 rounds (taken from Street Parking Sample WOD)

  • 30 x Kettlebell Swings
  • Max Rep Burpees Jumpovers (like bar facing burpees but instead of jumping over a bar, jump over a bench)

Results:  Strict Press 65-80-95-115-125lbs.  Metcon 71 Burpee Jumpovers total.

Strict Press then Push Press, Pullups and Burpees

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8 rounds, rest 90 seconds between rounds

  • 5 x Strict Press
  • 5 x Strict Press
  • 3 x Strict Press
  • 3 x Strict Press
  • 2 x Strict Press
  • 2 x Strict Press
  • 1 x Strict Press
  • 1 x Strict Press

Then AMRAP in 12 minutes

  • 10 x Push Press @ 75% of 1RM from last round
  • 10 x Pullups
  • 10 x Burpees

Results:  Strict Press 95-105-115-125-135-140-145-150.  Metcon 2 rounds plus 11 reps @115lbs.

Strict Press then Cleans, Push Press and Burpee Box Jumps

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Insired by the CF Invictus WOD from August 21. Take 10 minutes and work up to your 1RM of

  • Strict Press

Then every 2 minutes for 10 minutes

  • 3 x Strict Press @ 80% of 1RM

Then for time

  • 30 x Clean and Press @ 80% 1RM

Then AMRAP in 5 minutes of

  • Burpee Box Jump Overs

Results:  Got up to a 1RM of 145lbs today.  80% is 115lbs so used that for parts 2 and 3.  Clean and Press in 5:38.  For the last part 45 reps.

Strict Press then Strict Cindy

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Keeping up the high rep model this week trying to build strength.  Every 2 minutes for 14 minutes

  • 8 x Strict Press @ 50% 1RM
  • 6 x Strict Press @ 60%
  • 4 x Strict Press @ 70%
  • 2 x Strict Press @ 80%
  • 8 x Strict Press @ 60%
  • 8 x Strict Press @ 60%
  • 20 x Strict Press with empty bar

Then AMRAP in 20 minutes of Strict Cindy

  • 5 x Strict Pullups
  • 10 x Pushups
  • 15 x Air Squats

Results:  Based on a 145lbs 1RM 70-80-95-115-80-80lbs.  For the Metcon 13 rounds plus 3 reps.

“Crossfit Total” (2018 Crossfit Games WOD Modified)

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After a general warm up, begin with 3 rounds of the the following complex, start with an empty/light bar and increase weight per round.

  • 1 x Deadlift
  • 1 x Hang Clean
  • 1 x Strict Press
  • 1 x Back Squat
  • Repeat for a total of 3 consecutive sets

Then for the main WOD, the goal is to cycle through the three exercises to reach a 1RM of each.  Start each round fairly heavy so that for the 3 singles you are already close to the 1RM.  Every 2 minutes for 34 minutes (10 minutes per exercise)… 

  • 3 x Back Squat
  • 2 x Back Squat
  • 1 x Back Squat
  • 1 x Back Squat
  • 1 x Back Squat
  • Rest 2 minutes,  reset weights
  • 3 x Strict Press
  • 2 x Strict Press
  • 1 x Strict Press
  • 1 x Strict Press
  • 1 x Strict Press
  • Rest 2 minutes, reset weights
  • 3 x Deadlift
  • 2 x Deadlift
  • 1 x Deadlift
  • 1 x Deadlift
  • 1 x Deadlift

Results:  Back Squats 135-165-185-215-230lbs.  Strict Press 115-135-145-155 (failed)-150(failed).  Deadlift 185-225-255-275-295lbs.