Mobility, Activation & Warm-Up
Upper Body Banded Circuit (10 reps each)
Y’s, T’s, W’s x 10 reps
followed by …
Three sets of:
5 Bamboo Presses + 20-30 Second Overhead Bamboo Hold
10 Ring Rows
10 Dumbbell Bent Over Reverse Flyes
30 Second Elbow Extended Side Plank (each side)
A.
Ten sets of:
Strict Press x 3 reps @ 70%
Rest 60 seconds between sets
B.
Three rounds for time of:
15 Pull-Ups
20 Farmers Carry Walking Lunges
15 Burpee Box Jump Overs (24/20″)
35-54: 50/35 lbs
55+: 35/20 lbs; Step-Overs Okay
C.
Three rounds of:
15-20 Dumbbell Arnold Presses
15-20 Dumbbell Bent Over Reverse Flyes
Rest 1-2 minutes between sets
Cooldown
10 Minute easy bike while completing cross arm body stretch per arm and manual tricep stretch per arm.
General Training Notes
Strict Press
One less set then last week but 5% increase in load across all working sets. The should be feeling better and better each week.
Conditioning
A classic CrossFit conditioning piece here! Can you keep your pull-ups unbroken? I think most of you can! Quick transition into your lunges … these are most definitely unbroken. Then smooth and steady on your burpee box jump overs. Stay low and you can jump off the box for these. Keep the gas pedal on for this one. Lower skilled movements = fast pace!
Conditioning Customizations
Chest-to-Bar/Chin-over-the-Bar Progression Options:
Band Assisted
Jumping Chest-to-Bar / Chin-over-the-Bar
Strict Pull-Ups x 1/2 the reps
Strength Finisher
Love the dumbbell arnold press for moving that shoulder girdle through a big range of motion! Keep the weights light to ensure you get full range of motion.
Timeline:
0:00-15:00 – Warm-Up
15:00-20:00 – Strict Press Prep
20:00-15:00 – Strict Press Sets
15:00-20:00 – Conditioning Prep
20:00-35:00 – Conditioning
35:00-40:00 – Clean Up
40:00-50:00 – Upper Body Finisher
50:00-60:00 – Cooldown