CrossFit Empire South – CrossFit
Pre-workout Strength
Shoulder Press: 2-Rep Max (Weight)
Shoulder Press:
10:00 to work to a heavy 2-rep-max shoulder press.
Metcon
EMOM 10: DB Shoulder Press and Row/Bike (AMRAP – Reps)
RX
EMOM 10:
7 DB shoulder presses (35/50 lb)
AMReps calorie row or bike
– Use two DBs.
SCALED
EMOM 10:
7 DB shoulder presses (20/35 lb)
AMReps calorie row or bike
– Use two DBs.
INTENDED STIMULUS:
A) Athletes perform both movements in each minute.
B) DB presses should be heavy, but always unbroken.
C) :30-:45 seconds to accumulate calories every round.
D) FAST transitions.
E) Consistent bike/row pace for the first 9 rounds with a sprint to finish.
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