January 28th Already? CrossFit Thursday

General Warm Up
100ft high knees
4 burpees (3)
100ft butt kickers
4 burpees (3)
20/20 single leg lateral hops
4 burpees (3)
1:00 hands on box shoulder stretch
4 burpees (4)
I only did 3 each time because I’m the slowest and I was already way behind!

Ok don’t they think we did enough burpees the other day to be good for the week? Oh wait…they must feel like they should include more for those who didn’t come the other day. I think there should be options for burpees. I really don’t think I’ll ever be able to do them correctly or quickly.

Skill and Build Up
Shoulder Press and Push Press Warm-up
*perform all drills with empty barbell
10 shoulder press
5 dip and hold
5 dip and drive fast
5 push press

Build Up
3 sets
3 shoulder press + 3 push press (35# bar + 10 + 10 = 55#)

Final warm-up should be slightly below the first anticipated shoulder press work set.

Strength/Power
Shoulder Press
Every 2:30 for 12:30 (5 sets)
3 shoulder press
*compare to 11/30/18 and 1/7/19
Set 1: 35# bar + 10 + 2.5 + 10 + 2.5 = 60#
Set 2: 35# bar + 10 + 5 + 10 + 5 = 65#
Set 3: 35# bar + 10 + 5 + 2.5 + 10 + 5 + 2.5 = 70#
Set 4: 35# bar + 10 + 5 + 5 + 10 + 5 + 5 = 75#
Set 5: 35# bar + 10 + 5 + 5 + 2.5 + 10 + 5 + 5 + 2.5 = 80# (could only do 1)
Definitely a PR today! My previous PR had been 60# so guess I’m definitely getting stronger!


Transition and Build Up
review movements and standards for part 2
Move barbells to floor and ensure that all athletes have barbell

2 sets
3 push presses
3 barbell rows

Workout Part 2
For max reps
8 rounds
0:20 push press (135/95) (55#)
0:10 rest
0:20 barbell row (135/95) (55#)
0:10 rest
*compare to 1/7/19

Good workout – and happy I was actually able to push 80# over my head!! My arms have been so weak and every time we do any type of push presses I really struggle.

See everyone tomorrow!!!

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