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Components

Shoulder Press

METCON

ACCESSORY / EXTRA

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Workout

CrossFit - Fri, Aug 2

Warm up (No Measure)

A. GENERAL (5:00)
30 Jumping Jacks
25' Inch Worm walk
25' Crab Walk (forward)
25' Bear Crawl
25' Crab walk (reverse)

B. MOBILITY / ACTIVATION (2:00)
Banded Lat Stretch
30-45s/side

C. SPECIFIC (6:00)
Ramp up Shoulder press in 3-4 sets

C2. SPECIFIC (10:00)
Squat Clean progression (3-5 reps per drill)
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Tempo Clean Deadlift
Tempo Power Clean (pause at power position)
Tempo Squat Clean (pause at power position)
Squat Clean
—
Ramp up Cleans

Shoulder Press (Every 90 seconds for 5 sets
2 @ 70%)

Shoulder Press

Score: Weight
TC: 7:30
KG: N/A

Scaling Options
Beginner
2 reps @ light

Intermediate
As written

METCON (4 Rounds for weight)

4 sets of 2 minutes on, 1 minute off

5 Squat Cleans @ 60-70%
Max rep T2B

Score: Weight on Cleans
TC: 12 minutes
KG: N/A

Scaling Options
Beginner
5 Squat Cleans @ technical
Max rep sit ups

Intermediate
partial range of motion T2B

In this video demonstration, I am using a barbell for body rows but the feet elevated ring rows have the same setup.

ACCESSORY / EXTRA (Checkmark)

Bird dog + row
3 x 10/side
Rest 30-45 seconds between sets

Core stability

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

Whiteboard:

Friday, August 02, 2024

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