Monday

8
May

Monday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

ROWING WARM-UP

2 sets:

:20 row

– Rest :10

:20 shoulder taps in plank

– Rest :10

2 sets:

:20 row

– Rest :10

:20 push-ups

– Rest :10

Warm-up (No Measure)

SHOULDER PRESS REVIEW AND BUILDUP

Press Pulling the chin back and pressing the bar straight up.

Press Finish with the bar directly overhead.

Press Keep the bar as close to the body as possible while pressing.

Press Return the bar to the rack from overhead. Elbows stay in front of the bar.

3 sets:

5 shoulder presses

– Rest 1:00 between sets.

Increase load across as many sets as possible.

Workout

Metcon (Time)

RX

For time:

400/500-m row

25 shoulder presses (75/115 lb)

400/500-m row

15 shoulder presses

400/500-m row

10 shoulder presses

400/500-m row

– Each time the athlete breaks a set of shoulder presses they must row 100 m.

Metcon (Time)

INTERMEDIATE

For time:

300/400-m row

25 shoulder presses (65/95 lb)

300/400-m row

15 shoulder presses

300/400-m row

10 shoulder presses

300/400-m row

– Each time the athlete breaks a set of shoulder presses they must row 100 m.

Metcon (Time)

BEGINNER

For time:

200/250-m row

15 shoulder presses (55/75 lb)

200/250-m row

10 shoulder presses

200/250-m row

5 shoulder presses

200/250-m row

– Each time the athlete breaks a set of shoulder presses they must row 100 m.

Post-Workout Strength

Metcon (AMRAP – Reps)

2 sets:

15 KB side-bends/arm

Max-rep strict ring dips

Stretch

Warm-up (No Measure)

2 sets:

10 Cuban presses (PVC)

10 Y-raises (use small plates)

10 T-raises (use small plates)