This Saturday is our next Beach Workout. Meet us under the OIB Pier at 8:45am and bring a friend!!
FITNESS
A. Four sets of:
Alternating Single Arm Dumbbell Press x 6-8 reps each arm
Rest 45 seconds
Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds
B. For time:
Shoulder to Overhead x 30 reps
600 Meter Run
Wall Ball Shots x 40 reps
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. For time:
115/75 lbs Shoulder to Overhead x 30 reps
600 Meter Run
Wall Ball Shots x 40 reps
SPORT
Rest Day
CROSSFIT MOMS
Rest Day