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5-10-17

13
May

5-10-17

CrossFit Sona – CrossFit

Warm-up

SONA Warm-up 1 (No Measure)

Run or Row 400m

50 ft bear crawl

25 ft sideways bear crawl x 2

50 ft inchworm

Bird dog/Dead bug Series

PVC pass-throughs

10 slow squats – (hold bottom of last one for 2 minutes)

SKILL

Warm-up (No Measure)

Technique

Shoulder Press (barbell)

Shoulder Press (1 x 1)

* 12 Minute Time Cap.

Practice technique and build to a new 1RM or a heavy weight for the day.

TECHNIQUE VIDEO*:

https://www.youtube.com/watch?v=xe19t2_6yis

Notice there is no movement in lower body. Keep torso and lower body in a tight upright, static position. Lifts do not count if any part of the lower body facilitates the press.

If your 1RM Strict Press is more than 6 months old base your WOD weights off of what you lift in this piece.

Weightlifting

Metcon

Metcon (Time)

WORKOUT OF THE DAY

* 25 Minute Time Cap

METCON (TIME)

30 *Strict Presses @ 75% 1RM

30 Bar-facing burpees

20 *Strict Presses @ 75% 1RM

20 Bar-facing burpees

10 *Strict Press @ 75% 1RM

10 Bar-facing burpees

[Scale 1]:

Strict Press @ 65% 1RM

bar-facing burpees no change

[Scale 2]:

Dumbbell Strict Press *choose weight

* Scale to a weight you can handle for tough sets of 10.

regular burpees

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