Thursday 9/14

Great Woods CrossFit – CrossFit

Mobility

Loaded Overhead Lat Stretch x 15-20 reps

20 secs Supinated Grip hang from bar

20 PVC Passthroughs

Strength & Accessory

Fitness

Three sets of:

Dumbbell Shoulder Press x 8-10 reps @ 2011

Rest 60 seconds

Supinated-Grip Pull-Ups x 7-10 reps

Rest 60 seconds

Jump Rope x 60 seconds

(work on Jumping mechanics – Single or Double-Unders)

Rest 60 seconds

Performance

Shoulder Press

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

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

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

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

* Set 5 – Test 1-RM

* Set 6 (optional) – Exceed Set 5 weight

Rest 3 minutes between sets

(use this time effectively to work on hip mobility or glute activation exercises – i.e. 3D Hydrant, pigeon stretch, inch worm, banded monster walks, glute bridges)

Metcon

Fitn: Metcon (Time)

Three rounds for time of:

Row 500 Meters

30 Wall Ball Shots

Perf: Metcon (Time)

For time:

1000 Meter Row

100 Wall Ball Shots, 20/14 lbs

1000 Meter Row