Day 27: Thursday, October 9

For those people that are dealing with any form of injury, this excellent article from Bryce Smith of CrossFit Invictus is an informative read:

http://www.crossfitinvictus.com/blog/we-are-the-sum-of-all-of-our-injuries/

 

STRENGTH:

  • 3 sets of 3 reps of Strict Shoulder Press @ 80%, 85% and 90% of your Training Max

PREPARATION:

  • 10 Squat Jumps
  • 1 lap of halls
  • 10 PVC overhead pass throughs
  • 10 OHS with PVC
  • 20 Arm Swings across body

Met-Con WOD:

done with a partner; alternate exercises

so…. Partner 1 does 15 Push Press, Partner 2 does 15 Box Jump-overs; Partner 1 does 15 Sit Ups; Partner 1 does 12 Push Press; Partner 2 does 12 Bx Jump-overs; Partner 1 does 12 Sit Ups; Partner 2 does 9 Push Press; partner 1 does 9 Box Jump-overs; Partner 2 does 9 Sit Ups; Both partners run a lap together

15-12-9 of the following:

  • Push Press (50% of Max)
  • Box Jump-overs (touch top of box each time)
  • Sit Ups
  • run one outside loop of school

12-9-6 of the following:

  • Front Squat (use 50% of Max)
  • Toes to Bar
  • Push Ups
  • run two sprints of hallways

9-6-3 of the following:

  • Deadlifts (use 50% of Max)
  • Hollow Rocks
  • Handstand Push Ups (or scaled version)

FINISHER:

  • 2 sets of 10 Rear Delt Flyes

 

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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on October 9, 2014, in Uncategorized. Bookmark the permalink. Leave a comment.

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