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Monday November 11th

10
Nov

Monday November 11th

THOSE WHO ARE SIGNED UP FOR THE OPEN DON’T FORGET TO PUT THAT LAST SCORE IN, THE EARLIER YOU DO IT THE BETER!! CLICK HERE To go to the CrossFit Website

Warm Up:
2 Rounds
200m Row
8 Empty Bar Shrugs
6 Squat therapy reps
4 Seal to Down Dog Stretch

Strength:
Back Squat
5-5-3-3-2-2
60%-65%-70%

Workout:
5 Rounds:
50 Double Unders or Singles
15 Push Press 75/55 BEG-65/45 (Video Posted Below)
10 Toes-to-bars >Any Progressions(Leg Lifts/Knee Raises/Sit Ups)
–Coaches Notes”–
This workout will challenge those shoulders, so keep that in mind when going through all 3 movements. Keeping your shoulders from being tense on the rope, really driving with your legs on the push press(even though it should be REALLY light), and letting your kip save your shoulders in the T2B. Should all be aiming to stay within 10-15 minutes for the workout.–

**Optional Accessory Work:**
Option 1:
Tempo Push-ups 12×1 (Push Up Tip 2nd video posted below)
Tempo- 5 second up-5 second pause-5 seconds down-5 seconds hold
Rest as needed between sets.

Option 2:
Overhead Carry 3x100m
Use the heaviest weight you can for each set.
Rest as needed between sets.

REMEMBER PUSH PRESS IS JUST DIP-DRIVE, KNEES WON’T REBEND

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