4-4-18 Push Press Deload

3
Apr

4-4-18 Push Press Deload

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

0:30 Second Slow Row

10 Active Spiderman

10 Scap Push-ups

0:30 Second Moderate Row

10 Air Squats

10 Push-up to Down Dog

0:30 Second Fast Row

5 Inch Worms

5 Decline V-Push-ups

Warm-up (No Measure)

Shoulder Prep/Activation:

2 Sets:

“I” “T” “W”
Men: 5 lb plates

Women: 2/5 lb plates

Weightlifting

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

Metcon

Metcon (AMRAP – Reps)

5 Rounds for Max Reps:

1:00 Calorie Row

1:00 Wallballs 14/10#

1:00 Ring Rows

1:00 Rest
RX+: 20/14#

Ring rows should be challenging — body horizontal to the ground. Athlete should not be able to do more than 5 reps at a time.

Cool Down

Metcon (No Measure)

Mobility/Stretching:

Standing Straddle (mid, left, right) (1 Min/Side)

Child’s Pose (2 Min)