10-16-19 Shoulder Press Deload

15
Oct

10-16-19 Shoulder Press Deload

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

30 Seconds Each:

Banded Pass Throughs

Lateral Hops Over Band

Front Plank

Banded Pull-Aparts

Forward & Back Hops Over Band

Right Side Plank

Banded Biceps Curls

Single Leg Hops Over Band (15s Each Side)

Left Side Plank

Specific Warm-up:

2 Rounds:

10 Double Unders

5 Empty Bar Strict Press

5 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

Weightlifting

Shoulder Press (1 X 5 @ 40%, 1 X 5 @ 50%, 1 X 5 @ 60%)

Metcon

Metcon (No Measure)

Workout Rehearsal:

3 Push Press

10 Double Unders

3 Pull-ups

10 Double Unders

Metcon (Time)

AMRAP 12:

10 Push Press 105/75#

25 Double Unders

10 Pull-ups

25 Double Unders

Cool Down

Metcon (No Measure)

Mobility:

Couch Stretch (1 Min/Side)

Pigeon Pose (1 Min/Side)