Count me in

CrossFit Belleville – WOD

View Public Whiteboard

WarmUp

**2 sets**

:20 row

– Rest :10

:20 shoulder taps in plank

– Rest :10

**2 sets**

:20 row

– Rest :10

:20 push-ups

– Rest :10

Specific Warm up

**Shoulder Press Review and Buildup

Use a barbell.

**Set-up**

1) Standing up tall with feet under the hips.

2) Bar in the rack position.

3) Hands outside the shoulders.

4) Full grip on the bar.

5) Elbows in front of the bar.

1) Press x 2 Pulling the chin back and pressing the bar straight up.

2) Press x 2 Finish with the bar directly overhead.

3) Press x 2 Keep the bar as close to the body as possible while pressing.

4) Press x 2 Return the bar to the rack from overhead. Elbows stay in front of the bar.

**3 sets**

* Increase load across as many sets as possible.

3 shoulder presses

– Rest 1:00 between sets.

Metcon

Metcon (Time)

– RX –

For time:

400/500-m row

25 shoulder presses (75/115 lb)

400/500-m row

15 shoulder presses

400/500-m row

10 shoulder presses

400/500-m row

– Each time the athlete breaks a set of shoulder presses they must row 100 m.

– INTERMEDIATE –

For time:

300/400-m row

25 shoulder presses (65/95 lb)

300/400-m row

15 shoulder presses

300/400-m row

10 shoulder presses

300/400-m row

– Each time the athlete breaks a set of shoulder presses they must row 100 m.

– BEGINNER –

For time:

200/250-m row

15 shoulder presses (55/75 lb)

200/250-m row

10 shoulder presses

200/250-m row

5 shoulder presses

200/250-m row

– Each time the athlete breaks a set of shoulder presses they must row 100 m.

*20 minutes

Skill

**2 sets**

15 KB side-bends/arm

Max-reps strict ring dips

*10 minutes

*Rest 2 minutes between sets

Shoulder Health

**2 sets**

10 Cuban presses (PVC)

10 Y-raises (use small plates)

10 T-raises (use small plates)

‚Äč