Thursday, July 11, 2019

Shoulder Press - Metcon

Thursday, July 11, 2019

Crossfit Golden - Lacey/Diedre

1200 - 8 of us

Warm Up

2 rounds of
banded pass through
banded pull aparts
oh press at tempo

2 rounds of
wrist rotations
seated wall slide
hollow body holds

1 min triceps stretch


Every 3 minutes, for 15 minutes (5 sets):
Shoulder Press (3-5 reps @ 20X1)
If you achieve 5 successful reps, increase the load in the next set.

I went


I felt comfortably, but did not want to push it.


Complete as many rounds and reps as possible in 12 minutes of:
6 Handstand Push-Ups
9 Ring Dips
12 Toes to Bar

I scaled this to seated DB press at 25#, Matador dips and kipping leg raises.  I could do the presses in 2 sets.  The dips were tougher and I went from 3/3/3 the first set to 2/2/2/2/1 on the last complete set.  The kipping leg raises were not bad and I did the movement in 3 sets.  I finished 4 complete rounds + 12 reps.

Lower Back

Felt good through the workout.  I warmed up with Reverse Hyper, foam rolling and planks.  I did not do much of a cool down, but I did purchase some Sarco Freeze.

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