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Today’s workout was primarily focused around shoulder/overhead press movements.  We got in a lot of volume and then I almost made myself vomit by putting together a shoulder and core killing crossfit style WOD.  Enjoy!

 

Warmup:

  • 30 minute bike
  • Foam roll
  • Static Stretching
  • PVC shoulder mobility work
When we overhead press, the image on the left is what we are aiming for.  Shoulders back head forward, spine/back straight
When we overhead press, the image on the left is what we are aiming for. Shoulders back head forward, spine/back straight

Primary Lift: Standing Overhead Barbell Press – 45 Second rest between sets

  • 75 lb   x 5
  • 95 lb   x 5
  • 105 lb x 5
  • 115 lb x 5
  • 125 lb x 5
  • 135 lb x 5
Notice her hips forward, and under her body.  Elbow in tight and core tight before she presses overhead.
Notice her hips forward, and under her body. Elbow in tight and core tight before she presses overhead.

Lift 2: Half Kneeling Single Arm Dumbell Overhead Press (Elbow In) – 45 Second rest between sets

  • 25 lb x 8 (each Arm)
  • 30 lb x 8
  • 35 lb x 8
  • 40 lb x 8
  • 45 lb x 8
Log clean & press is a killer total body movement
Log clean & press is a killer total body movement

Lift 3: Log Clean and Press (No Jerk or Push) – 45 Seconds rest between sets

  • 90 lb  x 8
  • 110 lb x 8
  • 110 lb x 8
  • 110 lb x 8

 

Supplemental Shoulder Group:  Front Raise + Lateral Raise + Shrugs – 1 minute rest between sets

  • 20 lb x 8 + 20 lb x 8 + 70 lb x 8
  • 20 lb x 8 + 20 lb x 8 + 70 lb x 8
  • 20 lb x 8 + 20 lb x 8 + 70 lb x 8
  • 20 lb x 8 + 20 lb x 8 + 70 lb x 8

Crossfit Style WOD: 12 Minute Timer – As many times through the following progression as you can until the timer goes off

  • 20 x 20 lb Wall Ball
  • 10 x Burpees
  • 20 x 20 lb med ball seated twists (ball must touch ground for each twist to count)
  • 10 x 24 kg American Kettle Bell Swings (Finish position is overhead)
  • 20 x Close grip push-ups
  • 150 m row

I made it through exactly 4 rounds of this progression in 12 minutes, with only a few minor pauses to catch my breath.  The timer went off literally as I hit 140 meters on my last row

 

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