Seaward CrossFit – CrossFit
Question of the day
What grade do you remember being most excited about starting?
Shoulder Press (in 12:00 Find 1RM)
New athletes find 5 RM
Metcon (AMRAP – Reps)
5 Weighted pull-ups (45lbs/25lbs)
10 Kipping pull-ups
20 Hand-release push-ups
WTF?? What’s the focus & scaling options
This is a conditioning workout that focuses largely on upper body stamina and is to be completed at a moderate-hard pace. The load on the weighted pull-ups should allow for 5 reps to be completed in 1-2 sets, on the first round. The kipping pull-ups should be able to be completed unbroken on the first round. Strive for consistency and range of motion on the push-ups.
*Strict pull-ups, no load
*5 negatives, box assisted
*If max is under 10, complete 5-7 reps each round.
*If max under 10-15, reduce reps to 10-15 reps each round.
*Box push-up and reduce reps as needed to 10-15 each round.
2 Sets on each arm
Shoulder Stretch Sequence (B)
0:45 Banded shoulder/lat stretch
0:45 Arm “up and over”
0:45 Elbow in band