Our Good Friend Curtis
With the lead up to 13’s Fittest 2021 (t-minus 54 days!) we are going to sprinkle in movements each week to help you all get ready … especially with movements we don’t normally see or haven’t seen in awhile.
This week’s movement is going to be the Curtis P on Thursday. The Curtis P is a barbell complex and the one we’re going to be tackling in WOD 1. It also happens to be one of Chris Kenny’s favorite movements. ?
STRENGTH
clean: 5×5 @ 75% of 5RM
WOD
2 minute max distance row
1 minute rest, then
9min EMOM
15 wall balls (20/14)
12 sit-ups
9 kb deadlifts (70/53)
SKILL
push-up / handstand series (5 of 6)
WOD
3RFT
200m run
10 sit-up to stands (25/15)
200m run
10 thrusters (40% of 1RM; from rig)
STRENGTH
bench press: 5×5 @ 75% of 5RM
WOD
10min AMRAP
5 presses (50% of 1RM press)
5 box jumps (24/20)
5 push presses (50% of 1RM press)
5 box jumps (24/20)
5 push jerks (50% of 1RM press)
SKILL
choice skill work
WOD
3 rounds
1 curtis p (60% of 1RM PP)
1 dilly
100 double unders
then
500m row
STRENGTH
front rack lunge: 3×8 @ 50% of 1RM FS
then
power clean: 5×5 @ 75% of 5RM
