Strong Shoulders


Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

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Mobility
Tricep Smash
Overhead external rotation bias p. 258

Weightlifting

Strict Press (Find 1RM)

Metcon

Metcon (Time)

3 rounds for time
50 double unders
30 hand release push ups
20 bent over rows 135/95

Accessory Work

Banded Pull Aparts (3×20)

Team WOD Tuesday

Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

Follow Coach

Metcon

Metcon (AMRAP – Rounds and Reps)

20min
5 partner deadlifts 225/315
15 chest to bar pullup
25 burpees
400m run
chest to bar and burpees are done with one person working at time.

the 400m run is a 200m relay

Speed work Friday

Main – CrossFit

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Warm-up

Sprint, Jump, Good Morning (No Measure)

2 Rounds
3 Hill Sprints
8 Box Jump to Squat 30/24
20 Banded Good Mornings

Weightlifting

Deficit Dead Lift (8×1 banded @40% 30sec rest)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min
6 Chest to bar pull ups
9 Hang clusters 95/65
20 double unders
Cluster- Clean to a Thruster
RX + 115

Accessory Work

Weighted Sit-ups (1×100)

Press it out Wed


Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

Follow Coach
Mobility
Banded bully
Lat foam roll

Weightlifting

Behind the Neck Snatch Grip Push Press (Find 1RM)

10min

Metcon

Metcon (Time)

3 rounds (7min cap)
3 snatch 165/95
3 muscle ups
3 HSPU
Set a running clock for 14min

If you finish before the cap rest the remainder of the time till cap expires then immediately begin second Metcon

Metcon (Time)

Then
3 rounds (7min cap)
15 wall ball 20/14
15 toes to bar
Post time or reps//rounds completed of each Metcon

Accessory Work

Banded Face Pulls (1×100)

Team WOD Tues


Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

Follow Coach

Metcon

Metcon (AMRAP – Rounds)

20min
400m run
30 burpee box jump overs 24/20
100ft broad jump
2 person teams
Must run/return together
One persons at a time on box jumps
Both must broad jump (can’t run till both done)

Max out Monday


Main – CrossFit

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Warm-up

Bring Sally Up, Bring Sally Down (No Measure)

Back squats 135/95
mobility
Banded hamstring stretch

Weightlifting

Good Mornings (Find 5RM)

12min

Metcon

Metcon (Weight)

12min EMOM
3 front squats @70%
6 KB swings 1.5/1p
First rep cannot be a clean. Must be power cleaned and start squat from full standing position (full extension)

Accessory Work

Knees To Elbow (4×20)

Strongman Sat


Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

Follow Coach

Metcon

Metcon (3 Rounds for reps)

3×5 min rounds 1min rest between rounds
1min stone over shoulder
1min log press 185/115
1min sled push +6/4 plates
1min farmers carry 150/100 per
1min tire flips
Fight gone bad strongman style
For sled and farmers every 50ft is one rep

Speed work Friday

Main – CrossFit

View Public Whiteboard

Warm-up

Sprint, Jump, Good Morning (No Measure)

2 Rounds
3 Hill Sprints
8 Box Jump to Squat 30/24
20 Banded Good Mornings

Weightlifting

Deficit Dead Lift (8×1 banded @40% 30sec rest)

Metcon

Metcon (Time)

3 rounds
400m run
20 back squats 155/105
10 lateral burpees over bar
Bar must be cleaned from floor
Rx plus – 185/125

Accessory Work

Kettle Bell Swings (1×100 Russian )