Tuesday
CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
2 SETS
10 Step Ups
10 Slow Deadbugs
10 Bent Over TYI*
Into…
2 SETS
5 Box Jumps
10 Elbow Punches
5 Push-Up + Shoulder Tap
*This can be performed with light weight or no weight. In a bent over position, the athlete will raise the arms out to the sides to create the letter “T” shape, then raise the arms up and out to create the letter “Y” shape, then raise the arms up to create the letter “I” shape.
**Athletes will perform the Push-Up and then right into a Shoulder Tap on each side at the top of the Push-Up
Strength
Shoulder Press (1×1+ @ 95%)
1×5 @ 75%*
1×3 @ 85%
1×1+ @ 95%
*Based off of Heavy 1-Rep
**Add 5-10lb to the working weight today.
15 min clock
Week 7 of 9
(Score is Weight)
Workout
Metcon (1 Rounds for time)
4 SETS EACH FOR TIME
15 Box Jumps (24/20)
12 Push Press (95/65)|(75/55)
10 TTB
-Rest 1:00 b/t Sets-
(Score is Slowest Set)
15 min cap
RX+
115/75
Scaled
Less weight
HKR/Reverse Crunch
Finisher
Metcon (No Measure)
FOR QUALITY
30 Slow Arm Haulers
(No Measure)