Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice/Foam Rolling/Overhead Mobility Prep Focus
III. Mobility
Impact/Focus: Shoulder-to-Overhead 2&1RM
Warm-up Sets & Reps building to a starting weight.
Climb weight across sets as able.
5:00 x Establish a 2RM Shoulder-to-Overhead
5:00 x Establish a 1RM Shoulder-to-Overhead
Notes: Press, Push Press, Push Jerk & Split Jerk are all viable options for the Shoulder-to-0verhead 1 and 2 rep max tests. Today’s weightlifting segment has been inspired by the first event assigned to Warren and his comrades competing in the upcoming Master’s CrossFit Games.
Post scores to comments.
“Doin’ Laps, Slaps”
Completing max reps/distance possible during each work interval, perform 4 Rounds of the following;
1:00 x Wall Walks or Inchworms
1:00 x Front Squat (95/65lbs)
1:00 x Push Jerk (95/65lbs)
1:00 x Shuttle Run (30ft out + 30ft back = 1 rep)
1:00 x Rest
