Buy In: Shoulder prep, OHS practice beginning w/PVC pipe and increasing load as you are able.
Complete Max reps in 6 minutes of:
OHS (50% Bodyweight for women/75% Bodyweight for men)
Handstand Walk for meters
Bar Muscle Ups
Buy In: Complete 10 reps of each movement.
copied and pasted from CrossFit.com:
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
- Wall-ball: 20 pound ball, 10 ft target. (Reps)
- Sumo deadlift high-pull: 75 pounds (Reps)
- Box Jump: 20" box (Reps)
- Push-press: 75 pounds (Reps)
- Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Buy In: 5 shoulder mobs from the overhead pressing mobility poster #bediligent#expandyourrepertoire#try
Shoulder Press: accumulate 15 reps@90 percent or more.
Strict Pull ups: accumulate 15 reps the hard way (i don't know what's hard for you- might be band assisted, might be with 90 pounds hanging around your waist.)
Alternate between movements. Let me say this another way: Don't do 15 shoulder presses AND then start doingpullups #multitask#flexyourbrain#productiveuseof"downtime"#cantstayhereallday#dowork
Buy In: Group Crye-Leike Loop. 12 reps- cat/camel, side-lying bridge, ghd sit ups, goblet squat, kb swings.
Mobility: pigeon, couch stretch, hip flexor smash
Squat: 5 reps on the minute every minute for 7 minutes@60%
then complete 5 rounds for time of:
10 Toes to Bar
10 Snatches 53/75
10 Wall Balls