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Shoulder Press

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Workout

11.16.2021

Warm-up

Partner Rowling: 8min Cap

Parnter A Rows 100meters
Then completes penalty movement
Parnter B gets on the rower as soon as Partner A gets off
Penalty Movements:
Plank Shoulder Taps
Arm Circles
Burpees
Kip Swings
Partial Wall Walks

Shoulder Press Progression:
Coach Led 3-5 Reps

2-3 sets of 4-5 reps (empty bar)

Loading:
5 sets of 5 reps

Strength

Shoulder Press (1-1-1-1-1-1-1-1-1-1)

Shoulder Press

10 sets: building weight

Cardio Option:

EMOM 20:

Minute 1 | Calorie bike, ski, or row

Minute 2 | 1 strict press

Because of the overall volume and intensity this week, we recommend sticking with the heavy day as written

Warm-Up

Metcon (No Measure)

5 Sets:
12 Archer Ring Push-ups
12 Archer Ring Rows

Warm-Up

3 Sets:

:30 Doorway Stretch / Side :

30 Banded Shoulder Stretch / Side

:30 Banded Rack Stretch / Side

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

Whiteboard:

Tuesday, November 16, 2021

Male Clients

1

Amir
Ehrmann

5:00 pm CrossFit

1 x 1 @ 205 lbs

1

Eric
Wrona

12:00 PM CrossFit

1 x 1 @ 205 lbs

175X2/185X2/190X2/195X2/200/205

1

Justin
Abney

6:00 pm CrossFit

1 x 1 @ 205 lbs

1

Reid
Landry

5:00 pm CrossFit

1 x 1 @ 205 lbs

2

Eric
Leininger

5:00 am CrossFit

1 x 1 @ 190 lbs

First 5 rds = 185, Second 5 rds = 190 12 calls on bike after each...

2

Ian
LeBlanc

8:00 PM CrossFit

1 x 1 @ 190 lbs

3

Stoney
Laurel

12:00 PM CrossFit

1 x 1 @ 185 lbs

4

Matt
Haile

7:00pm CrossFit

1 x 1 @ 175 lbs

Golfers elbow in both elbows bad 😩

4

Sergio
Palazzi

5:00 pm CrossFit

1 x 1 @ 175 lbs

MISSED 180#

5

John
Curl

6:00 am CrossFit

1 x 1 @ 165 lbs

95,115,125,135,145,155,165,,,FAIL, FAIL, FAIL!!!!!

6

David
Guerra

5:00 am CrossFit

1 x 1 @ 155 lbs

105/115/125/135/135/145/145/145/155 failed at 160

6

Nir
Nehory

12:00 PM CrossFit

1 x 1 @ 155 lbs

7

Kyle
Jones

6:00 am CrossFit

1 x 1 @ 150 lbs

8

Angel
Lecuona

6:00 pm CrossFit

1 x 1 @ 145 lbs

9

Mark
Brooks

5:00 am CrossFit

1 x 1 @ 140 lbs

135x6;140x4; bike 15calx6,12x4

10

Daz
Williams

6:00 am CrossFit

1 x 1 @ 135 lbs

MISSED 405

11

John
Ezell

5:00 am CrossFit

1 x 1 @ 125 lbs

11

Pat
Dennison

12:00 PM CrossFit

1 x 1 @ 125 lbs

11

Venkatesh
Bandaru

7:00 am CrossFit

1 x 1 @ 125 lbs

12

Eric
Micek

5:00 am CrossFit

1 x 1 @ 120 lbs

12

Sandeep
Komatireddy

5:00 pm CrossFit

1 x 1 @ 120 lbs

13

Anu
—

7:00 am CrossFit

1 x 1 @ 115 lbs

Missed 120

13

Marc
Jones

5:00 am CrossFit

1 x 1 @ 115 lbs

13

Rahul
Reddy Thummala

5:00 pm CrossFit

1 x 1 @ 115 lbs

14

Iddo
Katz

7:00pm CrossFit

1 x 1 @ 105 lbs

14

Noel
Janacek

5:00 am CrossFit

1 x 1 @ 105 lbs

85, 90, 95, 100, 105, 85, 85, 95, 90, 85

14

Sudheer
Reddy

5:00 pm CrossFit

1 x 1 @ 105 lbs

15

Ido
Nagar

7:00pm CrossFit

1 x 1 @ 95 lbs

15

Niranjan
Sarvi

7:00 am CrossFit

1 x 1 @ 95 lbs

16

Andrew
Qi

7:00pm CrossFit

1 x 1 @ 65 lbs

Female Clients

1

T
Eamma

6:00 pm CrossFit

1 x 1 @ 115 lbs

1

titan
chijioke

12:00 PM CrossFit

1 x 1 @ 115 lbs

2

Desiree
Powell

12:00 PM CrossFit

1 x 1 @ 95 lbs

2

Shannon
Poulston

6:00 pm CrossFit

1 x 1 @ 95 lbs

3

Carley
Hanley

5:00 am CrossFit

1 x 1 @ 80 lbs

EMOM

3

Private

5:00 pm CrossFit

1 x 1 @ 80 lbs

3

Ellen
Fleckenstein

5:00 pm CrossFit

1 x 1 @ 80 lbs

3

Morgan
Littauer

5:00 pm CrossFit

1 x 1 @ 80 lbs

4

Kristie
Brooks

5:00 am CrossFit

1 x 1 @ 75 lbs

60, 65, 70,75,75

4

Sarah
Ezell

5:00 am CrossFit

1 x 1 @ 75 lbs

failed 80 LOTS of times!

5

Stephanie
Carenza

5:00 am CrossFit

1 x 1 @ 70 lbs

EMOM

6

Cathy
Landry

5:00 pm CrossFit

1 x 1 @ 65 lbs

6

Keren
Nehory

7:00 am CrossFit

1 x 1 @ 65 lbs

6

Shivani
Patel

7:00 am CrossFit

1 x 1 @ 65 lbs

55, 55, 60, 65, 60........

7

Kris
Fanning

7:00 am CrossFit

1 x 1 @ 60 lbs

rotate row/bike

8

Susan
Jost

5:00 am CrossFit

1 x 1 @ 55 lbs