CrossFit WOD, July 10, 2018

09 Jul CrossFit WOD, July 10, 2018

Posted at 20:00h in Work out of the day by admin

07/10/2018

– Strength: Build to a 1RM shoulder press in 6-7 sets. Have a plan in place to make logical jumps in weight. It’s easy to fail too soon with a small movement like a shoulder press so make sure you take your time. Try to beat your previous 1RM by 5#s
– Metcon: Each set we are looking for about 75% effort meaning your run should be a smooth jog, Pull-ups completed in 2 sets or less and Push-ups completed UB. You should have at least 90s of rest after each set. Record all your splits, score will be your slowest split

Warm-up

Foam Roll Lats x 30s each then,
2 Rounds of:
5 Hang Muscle Cleans
5 Shoulder Press
5 Barbell Curls
5 Bent-over rows
5 Yoga Push-ups
Rest 40-60s, add light weight

Weightlifting

Shoulder Press (Weight)

In 15 minutes :

1a) Shoulder Press: 1RM. Rest 2:00
– build to a 1-Rep max over the course of 6-7 sets.
– Beginner: 5 x 5, adding light weight per set. Rest 2:00
1b) Banded Pull-apart: Complete 20-25 reps between sets of shoulder press for extra upper-back work

Metcon

Metcon (Time)

Every 5:00 x 5 Sets:
Run 400 Meters
12 C2B Pull-ups
20/16 Hand Release Push-ups

Record all your splits, score will be your slowest split.

Auxiliary Work

Straight Leg Sit-ups w. DB on chest: 4 x 10-15. Rest 60s.
*If needed have a partner hold your feet.