Crossfit Oshawa – CrossFit

Shoulder Press (6 x 3 @ 80%)

We’ve taken the the press today for the class and have simplified it quite a bit. The idea for the push press in the athlete section written above is complex and hard to apply to all levels. In addition, with the metcon being on the longer side, the press is more appropriate for today’s class. We’ve chosen the strict press since we haven’t touched this movement in a little bit.

Beginner athletes should focus on reducing tension through their grip in order to gain tension through the upper back while driving to lockout.

Advanced athletes can actually be cued opposite, in that they should be looking to squeeze the bar adding torque through the shoulders by attempting to break the bar in half as we drive to lockout.

All athletes should return the bar to the shoulders with elbows slightly ahead of the bar using the shoulders as a start point, think of it like a launching pad where we generate our force from. Controlled eccentric initiating with elbows breaking forward and a concentric drive upward.

Dionysus (Time)

For time

40 DB Step up over 50/35 lbs

100 Double under

40 DB Thrusters 50/35

100 Double under

40 DB hang Clean and Jerk 50/35

100 Double under

40 Devil press 50/35
Coach: Dionysus: God of wine, fruitfulness, parties, festivals, madness, chaos, drunkenness, vegetation, ecstasy, and the theater. This Benchmark will definitely live up to its description, bringing athletes through a madenned, chaotic, and drunken state, experiencing the ecstasy of finishing the workout. Starting with a consistent pace on the step over, athletes will need to be disciplined with their rep management. In the rest of the workout, we are looking to maintain our composure through the chaos, can we stay diligent and maintain the movement POP throughout this madness? This workout essentially has athletes moving from DB to jumping back and forth until the final devils press, an overall approach should be twofold:

1. Our DB movements should be strong through the legs, our legs need to be our driving force on the DB movements.

2. Our jumping should be relaxed through the arms and grip Every athlete advanced through beginner should be able to achieve this stimulus today with proper scaling methods.

Metcon (No Measure)


Banded March

5 minutes
Use a hard band, enough to make your glutes burn at the end of the 5 minutes.