02/09/2018

Storm King – CrossFit

Warm-up

Smoking Shoulders Warm-up (No Measure)

AMRAP 10:

250m row or 200m Run

30 Sec Plank Hold

10 Shoulder Press PVC or Empty Bar

10 Pushpress

10 Pushjerk

10 Snatch Balance

Mobility

Mobility Banded Shoulder (No Measure)

Weightlifting

Shoulder Press

Five or Six sets of:

Shoulder Press

Rest 3 minutes between sets

(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)

For the shoulder press, 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

Metcon

PP: Metcon (AMRAP – Rounds and Reps)

Pyramid Peak – Performance

“Lucky Sevens”

AMRAP 7

7 Box Jumps (24″/20″)

7 Burpees

7 Kettlebell Swings 53/35

SR: Metcon (AMRAP – Rounds and Reps)

Spruce Railroad – Fitness

AMRAP 7

7 Box Steps

7 Burpees

7 Kettlebell Swings 44/26

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