09/04/18
CrossFit 45 North – CrossFit
Warm-up
Ben’s Bullet Proof Shoulders (No Measure)
1. 20 per side Side Plank with reverse fly
2. 3 to 4 reps per side for 15 seconds – Modified Pushup Y hold
3. 15 Scapular Retraction Pushups
4. 20-25 T’s on box with overload on every 5th rep
5. 20 – 25 W’s (pinkies) on box with overload on every 5th rep
6. 15- 30 Cuff Isolations each arm
Weightlifting
20 min to complete the following work:
3 sets of A1/A2 then B
For behind the neck work the goal is to truly feel the finish position
You will do A1 – re rack the weight, rest 10 seconds then do A2.
For each Jerk – hold the receiving position for 2 seconds before recovering
A1: Push Press (3 x 3 reps @ 80% )
A2: Behind the Neck Split Jerk + Jerk (3 x 1(1+1) @ 80% of PP)
Various rep combos of behind the neck split jerk and jerk
the second jerk is also a split jerk
B: Push Press (6-3-6-3+)
BWB Cardio
5 sets of 30 sec HS holds or some variation
along with 65 burpees
complete in any manner, rest as needed
time cap 20 min
Metcon/BWB
Metcon (AMRAP – Reps)
Every 90 seconds on the 90 for 10 rounds
Odd Rounds: 9 Burpees to a plate+10 HSPU
Even Rounds: 9 Burpees to a plate + 10 Toes to Bar
*** OPEN UP YOUR HIPS on the Burpee
RX+: HSPU – first 4 are strict
Total Time: 15 min
Score is total reps
