Workout of the Day
STRENGTH
Shoulder Press
4×5
Notes
Work up to a weight that feels like an RPE 7-8/10, or as though you have at least 1 good rep in reserve. Repeat for 4 sets. You may reset for each rep at the top or the bottom (athlete’s choice), but do use control through the full range of motion either way.
METCON
4 Rounds for Reps:
1:00 Wall Ball Shots
1:00 Bike
1:00 Alternating DB Hang Power Snatches
1:00 Rest
Notes
This workout will be done on a running 16 minute clock. Score for the workout is total reps accumulated across all 4 rounds. If you’ve ever done Fight Gone Bad, you know it pays to hold back just a touch in that first round when you feel fresh. Leave some fuel in your tank for round 4!
Athletes should expect to work for no more than 50 seconds per station, so they have time to transition to the next movement.
Choose loads that you’re comfortable moving consistently. Advanced athletes may work a little heavier than usual today, intermediates should focus on bringing intensity to their usual weights, and beginners can move at a pace that allows them to work with great mechanics throughout the rounds!
CrossFit Group Class Programming Template (WK3/8)
Shaylem, Asha and Angelo grind through the final lap on their 1 mile run test
The Shoulder Press
The shoulder press is an elegant display of strength. How much can you press overhead without the assistance of your hips or legs. At the same time, how much can you press while maintaining tension and stability through your hips and legs. Think of your body like a tree trunk before you initiate your reps and keep the bar as close as you can to your face without bopping your chin or nose.