"Good Press"


"Good Press" [COMPETE & TRAIN]

40 AbMat Sit-ups
21 Kettlebell Swings (53/35)
12 Bench Press (135/95)

KILOS: 61/43, 24/16

"Good Press" [SWEAT]

40 AbMat Sit-ups
21 Kettlebell Swings (35/25)
12 Bench Press (95/65)

KILOS: 43/29, 16/12

Daily Mindset

“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson

There’s a common misunderstanding that if we allow ourselves to feel happy about something, we’ll lose our drive to improve. That in order to reach our goals, we need to hard-wire ourselves 24/7 with thoughts of how to improve and develop. Ironically enough, full focus on the future is one of the most self-destructive things we can do to ourselves.

When we celebrate our victories, we feel good. On a biological level, there is a “dopamine” release. By feeling this emotion of accomplishment… we become hungry for more. We crave that next dopamine hit, moving even more aggressively towards that next accomplishment. On the other hand, if we constantly deprive ourselves of that dopamine response… we will lose our drive. This is the definition of burnout.

Take a moment today to think about how far you’ve come since last year. And since you’ve started this amazing lifestyle called CrossFit. No leaderboard will ever tell us the full story. While we maintain our fiery state of mind to find the next best version of ourselves, let’s celebrate today.

General Warmup [0:00 - 5:00]

3 Rounds:
20 Second Knuckle Draggers
20 Second Arm Circles
20 Second Down Dog to Push-Ups
20 Second Active Samson
20 Second Active Spiderman

How to Run the General Warmup

WOD Brief - Stimulus [5:00 - 8:00]

The prescription is the stimulus, not necessarily what is written on the board.

  • Category: Pacer
  • Score: Rounds + Reps
  • Logistics: If short on benches, modify to floor press, or stagger a 3 minute second heat.
  • Kettlebell Swings: Weight we can complete 40+ reps unbroken when fresh.
  • Bench Press: Weight we can complete 20+ unbroken when fresh.

How to Run the Whiteboard Brief

Good Press Coaches Video

Specific Warmup & Teaching [8:00 - 24:00]

AbMat Sit-Up Teaching Video

10 KB Sumo Deadlifts
10 Russian Kettlebell Swings
10 Kettlebell Swings


  • Feet flat on the ground.
  • Shoulder blades pulled down into our back pockets.
  • Eyes under the bar when in the rack.
  • Try to bend the bar throughout the rep.

Bench Press Teaching Video

How to Run the Teaching Portion

Strategy [24:00 - 25:00]

  • Breathe on the sit-ups.
  • No more than 1 break on kettlebell swings.
  • Aim for unbroken on bench knowing the sit-ups give us a good rest for our arms.

How to Discuss Strategy

Practice Round [25:00 - 27:00]

10 Abmat Sit-Ups
8 Kettlebell Swings
6 Bench Press

How to Run a Practice Round

Bathroom, Water, Questions [27:00 - 30:00]

Break for members to use the rest room as well as ask any final questions. This is also an opportunity for the coach to go around the room and chat with athletes regarding volume, loading, and modifications.

Bathroom, Water, Questions Video

Workout [30:00 - 50:00]

It is the coach's responsibility to bring the energy in the room for the workout. This may be the most important job of the coach, to make the class fun. There should be a big loud countdown to start the class, and every member should hear their name loud by the coach. This lets the member know the coach is watching them, and also creates a good feeling by hearing their own name. The coach should work the room and there should be no doubt, if someone walks in the room in the middle of the workout, who the coach is.

How to Run a Workout

Community Building [50:00 - 60:00]

Use this time to give the class a talk on how we should eat, move, think, connect, or sleep.

Or this could be a time for the coach to make 1-on-1 connections on a deeper level.

This may be some of the most important minutes of the entire class. Build your community here.

Community Building Video



  • Toes to Bar
  • GHD Sit-Ups
  • V-Ups


  • Russian Swings
  • Dumbbell Snatch
  • Barbell Snatch


  • Floor Press
  • Sub Dumbbells

Home WOD

40 AbMat Sit-ups
21 Alternating DB Snatch
12 DB Floor Press

After Party

3 Supersets:
10 Supinated Grip Ring Rows
20 Single Leg Glute Bridges (10 Each Side)

Rest 1:30 Between Sets

3 Supersets:
10 Barbell Bent Over Rows
:30 Second Prisoner Superman Hold

Rest 1:30 Between Sets