7
Jan
22.01.07
IRIDIUM CrossFit – CrossFit
Warm-up
2 sets
5 side plank reach-throughs / side
5 PVC pass throughs
5 push-ups + 2 shoulder taps
5 Supermans
5 tuck jumps
1 set
10 scap pull-ups
:20 partial wall-walk hold
1 set
10 kip swings
3 wall walks
1 set
5 kip swings
5 kips
3 wall walks
Weightlifting
Push Press Progression:
Shoulder Press
Dip, pause, Drive
Dip, Drive
Dip, Drive, Press
Push Press
Push Press (3-3-3-3-3-3-3)
4 x 5 push presses (increasing load to first work set)
Cool Down
3 sets:
:30 supine snow angel stretch
:30 prone snow angel stretch