3/29/18
CrossFit 45 North – CrossFit
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
Pull and Push (No Measure)
3 sets
A1. 5 eccentric chest to bar pullups @51X1
A2. 8 Eccentric Push ups @5 x 1
3 Sets
B1. 5 Strict Chest to Bar
B2. 10 Pushups
Make necessary modifications for push ups (do incline) and pullups (Can jump back up into position or do strict pullups, or pullups on a box with assistance)
Metcon/BWB
Metcon (Time)
For time:
Row 500 meters
30 Floor Press 95/65
Row 1,000 meters
20 Floor Press
Row 2,000 meters
10 Floor Press
Time cap: 25 min
For time:
Row 500 meters
30 Floor Press 125/85
Row 1,000 meters
20 Floor Press
Row 2,000 meters
10 Floor Press
Time cap: 25 min
