FRIDAY 8.09.19

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)

AMRAP 10:00

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.


Weighted Pull-ups

*Strict pull-ups, no load

*5 negatives, box assisted

Kipping Pull-ups

*If max is under 10, complete 5-7 reps each round.

*Jumping pull-up.


*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.

Cool Down

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

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