Coming to CrossFit OIB this summer . . .
FITNESS
A. Four sets of:
Alternating Dumbbell Shoulder Press x 6-8 reps each arm
Rest 45 seconds
Goblet Squats x 8-10 reps @ 30X1
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds
B. “Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/18″)
7 Burpees
7 Kettlebell Swings (24/16 kg)
AIM
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″/18″)
7 Burpees
7 Kettlebell Swings (24/16 kg)
SPORT
Active Recovery Day
A. Aerobic Restoration
25-40 minutes Airdyne performed at 60-70% effort – easy, restorative pace
CROSSFIT MOMS
Rest Day