CrossFit – Fri, Sep 23

Westshore CrossFit – CrossFit

Warm-up

4 sets:

:30 slow PVC pass thru

:30 jumping jacks

:30 jumping squats

– No rest between movements.

Squat Therapy

2 sets:

5-8 overhead squat therapy reps on the rig

– Rest :30-1:00 between sets.

Skill Work & Activation

Behind The Neck Strict Press (3 sets: On 5 minute clock:
10 behind the neck strict presses)

Build Up

On a 9:00 clock:

Build to a 5-rep overhead squat around 65-75% (6-7 RPE) of 1-rep max.

– Rest 1:00-1:30 between sets.

WeightLifting

Overhead Squat (5 sets for load: Every 3 min:
5 overhead squats)

All sets 70% (7 RPE) or higher.

Perform all 5 sets across or make small jumps that are 10 lbs or less.

Work with a partner if near the same weight

Cool Down

Stretching (Checkmark)

Accumulate:

1:00 pigeon stretch/side