Thursday 12/14

Great Woods CrossFit – CrossFit

Mobility

T-Spine Stretch on Bench x 2 minutes

Barbell Skin the Cat x 60 sec

Warm-up

2 Rounds of:

60 sec Jump Rope (singles or doubles)

10 Squat Jumps

20-30 sec Nose-to-Wall Handstand Hold

5-10 Strict Toes-to-Bar

Strength & Accessory

Fitness

Four sets of:

Shoulder Press x 6-8 reps

Rest 45 seconds

Supine Leg Lowering x 5 reps @ 5010

Rest 45 seconds

Jump Rope Technique x 45-60 seconds

Rest 45 seconds

Performance

Five or Six sets of:

Shoulder Press @ 20X1 tempo

Perform the following reps and percentages:

* Set 1 – 50% of possible 1-RM x 3 reps

* Set 2 – 75% of possible 1-RM x 2 reps

* Set 3 – 85% of possible 1-RM x 1 rep

* Set 4 – 90-95% of possible 1-RM x 1 rep

* Set 5 – Test 1-RM

* Set 6 (optional) – Exceed Set 5 weight

Shoulder Press

Metcon

Lucky Sevens (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 7 minutes of:

7 Box Jumps or Step-Ups

7 Burpees

7 Kettlebell Swings, 53/35 lbs