Shoulder Press: 3RM
Record your best Shoulder Press 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
Category: WOD
Shoulder Press: 3RM & Chipper: Press, OHS, Push Press, Front Squats, Push Jerks, Back Squats
Shoulder Press: 3RM
Record your best Shoulder Press 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
Chipper: Press, OHS, Push Press, Front Squats, Push Jerks, Back Squats
For time:
10 Shoulder Press (115#/75#)
15 Overhead Squats
20 Push Press
25 Front Squats
30 Push Jerks
35 Back Squats
Photo by @robcwilson @snoridgecrossfit
Health Tip: Preventing Shoulder Injuries
Kelly Starrett, DPT, breaks down the most common causes of shoulder injuries in CrossFit athletes and explains what can be done to prevent them.
Starrett attributes most injuries to:
- Poor preparation or taking insufficient time to warm up
- Athletes lacking the necessary range of motion
- Generally not treating the shoulder with the same care as the rest of the body
To address shoulder discomfort before it becomes a problem, he recommends:
- Increasing soft tissue work by adding mobilization between sets during training sessions and doing myofascial release with a foam roller and ball at home
- Expanding your repertoire of warm-up exercises to restore normal range of motion in the shoulder joint
- Checking in with your breathing. Maintaining regular breath patterns often restores mobility.
Shoulder Press: 3RM
Shoulder Press: 3RM
Record your best Shoulder Press 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
Bench Press 2-2-2-2-2 & Task Tabata
Bench Press 2-2-2-2-2
Bench Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Task Tabata
300 reps for time, following the pattern:
Pull-ups, 20 secs
Rest 10 secs
Push-ups, 20 secs
Rest 10 secs
Sit-ups, 20 secs
Rest 10 secs
Air Squats, 20 secs
Rest 10 secs
After the round of air squats, begin again with the pull-ups. Keep a running total of reps and continue working until 300 reps are completed. Log your total time and edit the reps when logging to your totals for each movement.
* Base your strategy off your recent Tabata This numbers (11/22/21) to be consistent throughout with each movement
Photo by @robcwilson @snoridgecrossfit
Announcements:
- We are adding a 6:30am class for Tues/Th starting in January 4th!
SCHEDULE ALERT:
Christmas and New Year’s week hours are as follows:
- 12/23 Thursday:
- 12 Day’s of Xmas Annual WOD for all classes!
- Wear an ugly Holiday or Christmas sweater!
- Sign up! If a class is full don’t just show up! This workout takes a lot of room/equipment.
- 12/24 Friday: Closed
- 12/25 Saturday: Closed
- 12/31 Friday:
- 10:30am Team and Solo WOD
- 11:30am Team and Solo WOD
- All other times cancelled
- 1/1 Saturday: Closed
Bench Press 2-2-2-2-2
Bench Press 2-2-2-2-2
Bench Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Deadlift 6-6-6 & AMRAP 12 mins w/ Buy-in: Row then Deadlifts, HSPU Ladder
Deadlift 6-6-6
Deadlift 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins w/ Buy-in: Row then Deadlifts, HSPU Ladder
In 12 mins do:
Row 1000m
then in the remaining time, AMRAP of:
1 Deadlift (225#/155#)
1 Handstand Push-up
2 Deadlifts
2 Handstand Push-ups
3 Deadlifts
3 Handstand Push-ups
Photo by @robcwilson @snoridgecrossfit
Deadlift 6-6-6
Deadlift 6-6-6
Deadlift 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Team WOD: Hang Power Snatches, Overhead Squats and Box Jumps & Solo WOD: 10-9-8-7-6-5-4-3-2-1: Hang Power Snatches, Overhead Squats and Box Jumps
Team WOD: Hang Power Snatches, Overhead Squats and Box Jumps
As a Team of 2 complete 20-18-16-14-12-10-8-6-4-2 reps for time of:
Hang Power Snatch (95#/65#)
Overhead Squat (95#/65#)
Box Jump (30″/24″)
* Alternate work/rest with your partner. One bar and one box.
Solo WOD: 10-9-8-7-6-5-4-3-2-1: Hang Power Snatches, Overhead Squats and Box Jumps
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Hang Power Snatch (95#/65#)
Overhead Squat (95#/65#)
Box Jump (24″/20″)
Photo by @robcwilson @snoridgecrossfit
VIDEO: Top 5 Clean and Jerks from Dubai CrossFit Championship Event 2
Team WOD: Hang Power Snatches, Overhead Squats and Box Jumps
Team WOD: Hang Power Snatches, Overhead Squats and Box Jumps
As a Team of 2 complete 20-18-16-14-12-10-8-6-4-2 reps for time of:
Hang Power Snatch (95#/65#)
Overhead Squat (95#/65#)
Box Jump (30"/24")
* Alternate work/rest with your partner. One bar and one box.
Shoulder Press: 5RM & AMReps: Row Calories and Wall Walks
Shoulder Press: 5RM
Record your best Shoulder Press 5 rep max lift.
Only include the heaviest 5 rep, do not include sets prior to it.
AMReps: Row Calories and Wall Walks
Each for reps:
Row Calories, 3 mins
Wall Walks, 3 mins
Row Calories, 2 mins
Wall Walks, 2 mins
Row Calories, 1 min
Wall Walks, 1 min
* Wall Walk/Climb: Start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.
Wall Climb Scale:
* Mark the start/finish line with small piece of tape on floor (mark at shoulder lying face down; NO Chalk)
* Start with both hands IN FRONT of tape line
* Walk climb until both hands are on opposite side of line
* Return hands to other side of line to complete rep
Cassie WOD Group Photos by @robcwilson @snoridgecrossfit
Announcements:
- We are adding a 6:30am class for Tues/Th starting in January! First class is Tuesday, 1/4.
SCHEDULE ALERT:
Christmas and New Year’s week hours are as follows:
- 12/23 Thursday:
- 12 Day’s of Xmas Annual WOD for all classes! Wear an ugly Holiday or Christmas sweater!
- 12/24 Friday: Closed
- 12/25 Saturday: Closed
- 12/31 Friday:
- 10:30am Team and Solo WOD
- 11:30am Team and Solo WOD
- All other times cancelled
- 1/1 Saturday: Closed