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After a day off yesterday, I came back today with an intense combination of overhead press focused work (shoulders) in a crossfit WOD Format.  Additionally, I tend to go a bit light in my overhead pressing because I’m lacking in a bit of shoulder mobility and trying to really concentrate on proper form and increasing my mobility.

 

Warm Up:

  • Stretch/Foam roll
  • 5 minutes jump rope
  • 3 minutes on the rowing machine

Crossfit style overhead circuit: The goal is to do the following circuit 10 times through for time.  My time was 19 minutes and 53 seconds.

  • 3 Thrusters – 115lbs (see form in picture)
  • 6 Strict Kettle Bell Shoulder Press – 24 kg
  • 9 Med Ball Smash – 15 kg
  • 30 Seconds sprint on the rowing machine (as fast as you can go)

photo 1

 

photo 3

Supplemental Overhead Work

Group 1: 4 Sets x 1 minute rest

  • Barbell Push Press 135lbs x 5
  • Dumbbell Lateral Raise 20lbs x 8

Group 2: 4 Sets x 1 minute rest

  • Narrow Grip Incline Bench 165 lbs x 8
  • Dumbbell Front raise 20lbs x 8

Group 3: 4 Sets x 1 minute rest

  • Single Arm Dumbbell strict overhead press 45lbs x 8
  • Dumbbell Shrugs 80 lbs x 8

Cardio:

  • Boxing: 8 x 3min rounds of heavy bag work + 1 minute rest
  • 40 minutes on the bike at level 8

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