DEATH BY STRICT PRESS
Strength and endurance
Warm-up
3 squats
1 CrossFit burpee
Lateral thoracic flexion with arm over each side
Thoracic rotation each side
3 minutes
Hip hinge into arms overhead
1 minute
Single leg hip circle into Frankenstein kick each side
1 minute
Workout
Strict press max total weight
8 minutes AMRAP
2 × single arm scarecrow into arm overhead and thoracic extension on each side
4 × inchworm into upward and downward dog
2 × thoracic rotation and arm circle on each side
8 minutes active recovery
Strict press max total weight
8 minutes AMRAP
Rules:
Weight change allowed
Single or double kettlebell allowed
5 CrossFit burpees penalty when the weight hits the ground
Kettlebell Monster
DEATH BY STRICT PRESS
Who is this for
Intermediate-level athletes with single and double kettlebell and bodyweight experience ready for moderate to vigorous intensity. Expect 21 to 25 minutes of work.
What you will learn
- Programming and weight selection
Difficulty breakdown
LevelIntermediate
IntensityModerate to vigorous
Duration21 to 25 min
EquipmentSingle and Double Kettlebell and Bodyweight
Work time24 min
The workout
Task breakdown
Programming
Make it a quick workout by reducing the active recovery from 8 minutes to 4 minutes and you have a 20-minute workout. Reduce the working time for each AMRAP from 8 minutes to 6 minutes, and leave the recovery time as it is and you also have a quick 20-minute workout.
Coach notes
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