21.11.16

16
Nov

21.11.16

IRIDIUM CrossFit – CrossFit

Increase weight across all sets.
Rest 1:30-2 minutes between sets.

Warm-up

Row 100 meters then 1:00 of each movement with row in between

Shoulder taps in plank, kip swings, partial wall walks, burpees, or arm circles.

Weightlifting

STRICT PRESS PROGRESSION

2 Sets x 4 Reps

-Set up with elbows slightly in front of bar, bar on shoulders, and full grip on the bar.

-Move the head back and out of the way before pressing the bar up.

-Reach up at the top of the press, look out through the window.

-Keep the bar path as straight as possible throughout the entire press.

Shoulder Press (5-5-5-5-5)

8:00 minutes to build up to work sets.

Shoulder Press (1-1-1-1-1-1-1-1-1-1)

Cool Down

5 Sets:

12 Archer Ring Push-ups

12 Archer Ring Rows

3 Sets:

:30 Doorway Stretch / Side :

:30 Banded Shoulder Stretch / Side

:30 Banded Rack Stretch / Side