Shoulders 7/9/19

WORKOUT:

AMRAP X 9 MIN

9 PUSH PRESS 75/55

6 BAR FACING BURPEES

27 DOUBLE UNDER

 

WORKOUT STIPULATIONS:

** PUSH PRESS MUST STAY UNBROKEN TO EARN RX**

** DOUBLE UNDER MUST STAY UNBROKEN TO EARN RX**

** BFB MUST HAVE 2 FOOT HOP TAKE OFF OVER BAR TO EAN RX**

 

SCALING OPTIONS:

DOUBLE UNDERS:

9 CAL BIKE

33 SINGLE SKIPS

 

STRENGTH:

PUSH PRESS

5-5-3-3-1-1

(BUILDING IN WEIGHT)

 

WORKOUT STIPULATIONS:

** MUST HOLD LAST REP OF SET OVER HEAD FOR 5SEC**

 

WORKOUT NOTES:

 

FOLLOWING UP LEG DAY WITH SOME ARMS :)

ALTHOUGH PUSH PRESS IS A LEG DRIVEN SHOULDER PRESS, THE TRICEP GET TO DO A LOT OF WORK. THE TRICEP LOCKS OUT THE ELBOW, SO BY STRENGTHENING THE TRICEP YOU DEVELOP A GREAT OVER HEAD REVIVING POSITION WHICH IS SUPER IMPORTANT IF YOU EVER WANT TO JERK HEAVY OR SNATCH ANYTHING SIGNIFICANT.

 

IF YOU DON’T CARE ABOUT SNATCHING OR INCREASING YOUR JERK, THE PUSH PRESS STRAIGHT UP MAKE YOUR ARMS AND SHOULDERS LOOK GREAT! ESPECIALLY LIGHT WEIGHT FAST ONES LIKE THE ONES IN YOUR WORKOUT. THE IDEA OF DOING OUR WORKOUT BEFORE A STRENGTH SESSION IS TO USE THE “WORKOUT” TO DEVELOP A SOLID MOVEMENT PATTERN AND GET A GOOD PUMP SO WHEN IT TIME TO GO HEAVY YOU ARE PRIMED AND READY. MUST BE UNBROKEN AND 2 FOOT HOPE OVER THE BAR ON THOSE BURPEES TO EARN TODAYS RX!

STAY FIT MY FRIENDS



Crossfit Poipu