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Components

Shoulder Press

Metcon

Settings

Workout

Tuesday

Warm-up

AMRAP x 6 MINUTES
4 Push-Up to Pike
8 Alt. Elbow to Instep
8 Single DB OH Press
8 DB Goblet Squat

Strength

Shoulder Press (1x1+ @ 95%)

Shoulder Press

1x5 @ 75%
1x3 @ 85%
1x1+ @ 92-95%

*Based on Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.

Week 4 of 9

(Score is Weight)

Workout

Metcon (Time)

FOR TIME
15-12-9
Handstand Push-Up
DB Front Squats (35/25)(25/20)*

-Rest 1:00-

9-6-3
DB Front Squats*
Handstand Push-Up

(Score is Total Time)

13 min cap

HSPU Option 1: Pike Push-Up
HSPU Option 2: Strict DB Press

RX+
50/35

Scaled
Less weight

Cool Down

FOR RECOVERY
1:30 Twisted Cross (L)
1:30 Twisted Cross (R)
2:00 Frog Stretch

(No Measure)

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, July 20, 2021

Male Clients

1

Maury
Goldstein

4:30 PM CrossFit

1 x 3 @ 175 lbs

3rd powered by 200g of creatine

2

Ian
Hopper

4:30 PM CrossFit

1 x 1 @ 170 lbs

3

Bruce
Vredenburg

5:00 AM CrossFit

1 x 1 @ 165 lbs

4

Joe
Wojnarwsky

5:30 PM CrossFit

1 x 4 @ 160 lbs

4

Stefan
Chamlis

5:30 PM CrossFit

1 x 3 @ 160 lbs

did it twice

5

Adam
Cabrera

8:30 AM CrossFit

1 x 1 @ 155 lbs

6

Eli
Brewton

4:30 PM CrossFit

1 x 1 @ 135 lbs

7

Jason
Rabinowitz

5:00 AM CrossFit

1 x 1 @ 125 lbs

8

Jarrett
DeSilva

8:30 AM CrossFit

1 x 1 @ 115 lbs

8

Jason
henry

4:30 PM CrossFit

1 x 1 @ 115 lbs

9

Kenneth
Smith

6:00 AM CrossFit

1 x 1 @ 105 lbs

Female Clients

1

Anita
Dean

8:30 AM CrossFit

1 x 1 @ 95 lbs

2

Shelby
Makenzie

5:30 PM CrossFit

1 x 1 @ 90 lbs

3

Shayna
Rogers

5:00 AM CrossFit

1 x 1 @ 85 lbs

4

Alyssa
LaFleur

6:00 AM CrossFit

1 x 1 @ 80 lbs

4

Ana
Pratten

5:00 AM CrossFit

1 x 1 @ 80 lbs

4

Jessica
Kelly

5:00 AM CrossFit

1 x 1 @ 80 lbs

5

Jessica
Johnson

5:00 AM CrossFit

1 x 1 @ 75 lbs

5

Joy
Harrell

4:30 PM CrossFit

1 x 1 @ 75 lbs

Shoulders feel good!

5

Marissa
Weeks

8:30 AM CrossFit

1 x 1 @ 75 lbs

6

Lacy
McKinley

5:30 PM CrossFit

1 x 1 @ 70 lbs

66, 65, 70

7

Carmen
Thompson

5:30 PM CrossFit

1 x 1 @ 65 lbs

8

Aditi
Garg

8:30 AM CrossFit

2 x 1 @ 60 lbs

8

Amanda
Wilson

5:30 PM CrossFit

1 x 1 @ 60 lbs

8

Jennifer
Trahan

5:00 AM CrossFit

1 x 1 @ 60 lbs

9

Hannah
Trahan

5:00 AM CrossFit

1 x 1 @ 51 lbs