181207

CrossFit (Performance)
A.
Five or Six sets of:
Shoulder Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)

For the shoulder press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

B.
“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/20″)
7 Burpees
7 Kettlebell Swings (24/16 kg)

CrossFit Light (Fitness)
A.
Four sets of:
Dumbbell Shoulder Press x 6-8 reps
Rest 45 seconds
Strict Toes to Bar x 8-10 reps
or
Supine Leg Lowering x 5 reps @ 5010
Rest 45 seconds
Jump Rope Technique x 45-60 seconds
Rest 45 seconds

B.
“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps or Step-Ups (24″/20″)
7 Burpees
7 Kettlebell Swings (24/16 kg)