CrossFit 201 – CrossFit
Warm-up
Banded Lat Stretch
2 Rounds
30′ quadruped crawl
30′ backwards quadruped crawl
10 Pullup Shoulder Shrugs
10 Barbell Strict Press
5 Barbell Push Press (hold :02 at bottom and top)
STRENGTH
Push Press (Week 2 of 4)
Complete a few warm up sets, and then:
70% x 3
80% x 3
90% x max reps
*Set of 20 DB Russian Twists between sets! 45/30lb+ (Left+Right=1)
Or
10-12 Hang High Pulls that I prescribed last week. (This is definitely a better option if you’re trying to get a true shoulder day in)
Push Press (90% x max reps)
Metcon (AMRAP – Rounds and Reps)
15 minutes AMRAP:
2 Devil Press, 50/35s (Round 1)
1 Round of “Friday”
4 Devil Press, 50/35s (Round 2)
1 Round of “Friday”
6 Devil Press, 50/35s (Round 3)
1 Round of “Friday”
…continue to add 2 Devil Press after every round of “Friday”
“Friday” Rx – 7 Pull-Ups + 10 Wall Balls
“Friday” Rx+ – 3 Muscle Ups + 10 Wall Balls