Today we visit a fun historic CrossFit movement called “Curtis P’s”. This is a complex that involves a power clean, one lunge right leg, one lunge left leg and one push press for 1 rep! The load needs to be something you can hang on to for more than 1 rep at a time, and also be able to keep moving even after you start cycling only 1 rep at a time. In the remaining time you’ll have to manage your grip fatigue and build some midline fatigue with the toes to bar!
3:00 Row or Bike
_________
3 inch worm
6 Step back lunge + overhead reach
8 Single arm DB strict press (light and increase load each round)
3 rounds
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:10 Bottom squat hold
:15 Wall sit
5 Air squat
5 Kip swings
3-5 Toes to bar or hanging leg raise
3 rounds
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Build barbell to strength training (2-3 athletes per bar)
Every 3:00 x 4 sets)
RXConditioning
4 Rounds of:
3:00 AMRAP/2:00 Rest
12 Curtis P’s (95/65lb.)
AMRAP Toes to bar
Work demand: 12 power clean, 12 push press, 24 lunge
Scale so you have 1:00 minimum for toes to bar.
*Score is total reps of toes to bar
Intermediate
4 Rounds of:
3:00 AMRAP/2:00 Rest
12 Curtis P’s (75/55lb.)
AMRAP Toes to bar/ Hanging leg raise
Work demand: 12 power clean, 12 push press, 24 lunge
Scale so you have 1:00 minimum for toes to bar.
*Score is total reps of toes to bar
Baseline
4 Rounds of:
3:00 AMRAP/2:00 Rest
12 Curtis P’s (45/30lb.)
AMRAP V Up
Work demand: 12 power clean, 12 push press, 24 lunge
Scale so you have 1:00 minimum for toes to bar.
*Score is total reps of toes to bar
3×12 DB Single arm upright row
+
3×12 DB Single arm overhead Tricep extension
*If you feel good, stay toward the heavier ends of the percentages and if you feel a bit fatigued or tired, stay lower. The goal is to keep quality movement and avoid “sticky” bar speed. Sticky barspeed can be recognized by obvious slowing as the athlete stands or shifting of body position on the way up. (i.e. hips rising up first in the back without the shoulders)