CrossFit:
A.) Shoulder Superset (Week 2 of 4)
Strict Press
B.) 15min. AMRAP:
2 Devil Press, 50/35s (Round 1)
1 Round of “Friday”
4 Devil Press, 50/35s (Round 2)
1 Round of “Friday”
6 Devil Press, 50/35s (Round 3)
1 Round of “Friday”
…continue to add 2 Devil Press after every round of “Friday”
2 Devil Press, 50/35s (Round 1)
1 Round of “Friday”
4 Devil Press, 50/35s (Round 2)
1 Round of “Friday”
6 Devil Press, 50/35s (Round 3)
1 Round of “Friday”
…continue to add 2 Devil Press after every round of “Friday”
“Friday” is 7 Pull-Ups + 10 Wall Balls 20/14lb.
“Friday” ADV – 3 Muscle Ups + 10 Wall Balls
Cool Down:
2 min easy cardio
Strong:
Friday 3/6 – Conditioning
A. Knee Jump + Triple Broad Jump
https://www.youtube.com/watch?v=KfGK4RAg74U
After a thorough SPRINTER-style dynamic warmup, Complete:
5 attempts at MAX DISTANCE (rest as needed between attempts)
To SCALE the knee-jump, perform a TUCK JUMP, or a Jumping Air Squat followed by the TRIPLE JUMP
https://www.youtube.com/watch?v=KfGK4RAg74U
After a thorough SPRINTER-style dynamic warmup, Complete:
5 attempts at MAX DISTANCE (rest as needed between attempts)
To SCALE the knee-jump, perform a TUCK JUMP, or a Jumping Air Squat followed by the TRIPLE JUMP
B. 2 Rounds:
Each round QUICKLY with 5 min rest between rounds
200m Farmer’s Carry (DB/KB in each hand)
5 High Box Jumps (step down)
10 Burpee Deadlifts (Push-up on handles + Deadlift)
15 Goblet Squats (with one DB/KB from FC)
10 Ring Plank Sprawls (scale on knees or by elevating rings)
https://www.youtube.com/watch?v=CKgnOm_Z0gM
5 Burpee Toes to Bar
200 ft Walking Lunge (no weight) (200 ft = approx 60-70 steps, 30-35 per leg)
Rest 5 min between rounds
C. Walk slow recovery as desired for 10-20 minutes
70% x 3
80% x 3
90% x max reps
**SUPERSET with/
12-15 reps of DB lateral or front raises.
Rest 90sec. Repeat.