8/9/18

CrossFit 45 North – CrossFit

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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

Front Squat (5 x 5 reps at 80%)

Focus on speed down and up

Front Rack Hold (2 sets x 1 rep at 110% 20 second hold)

Front Squat rack hold

BWB Cardio

Row 200 m repeats x 8; rest as needed Time cap of 25 min

Metcon/BWB

Metcon (AMRAP – Reps)

AMRAP 17 Min

“Farmer Carry Plus”

“Farmer Carry Plus” – need two KBS, place 1 at 0 Feet and the second at 50 Feet.

Step 1: 20 Russian Swings – 1 KB 55/35

Step 2: Carry the KB 50 Ft

Step 3: Pickup KB #2

Step 4: 10 Double KB Russian Swings

Step 5: Carry both KBs back to start

Step 6: 20 Alternating Single Arm Luggage KB Deadlifts

Step 7: Carry 1 KB in opposite hand back 50 Feet and go to next round

For the Single Arm Luggage KB deadlifts – when you get to the end of the carry, put both KBs down and then pick only one up, lower it back down and then pick the other KB up