CrossFit – Tue, Mar 7

Crossfit Chilliwack – CrossFit

Warm up

AMRAP 3 w/ a partner:

P1 – 100-m run, row, or C2 bike (200-m)

P1 – AMRAP up-downs

– Rest :30-1:00

AMRAP 3 w/ a partner:

P1 – 100-m run or row, or C2 bike (200-m)

P1 – AMRAP burpees-to-target (12 in)

Skill Review

SHOULDER PRESS | 8:00

Lead athletes through ~5 reps on your call and then let them complete the remaining reps on their own.

PROGRESSION FOCUS

Setup Feet under the hips, hands outside the shoulders, elbows in front of the bar, tight grip.

8-10 shoulder presses Neutral spine: “Squeeze the ribs down and belly tight as your press.”

8-10 shoulder presses Active shoulders: “Squeeze the belly as you press the bar to the ceiling.

8-10 shoulder presses BB cycling: “Pause with the bar overhead. Squeeze the belly tight, don’t let your hips or torso move at all, and quickly lower and press the bar back overhead.

Pre workout Load-up

2 sets:

10 shoulder presses (building)

– Rest 1:00 between sets.

Shoulder Press (5 sets for load:
10 shoulder presses)

Stretch

1 set:

Max-effort hanging L-sit hold