Monday May 9th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Monday May 9th

8
May

Monday May 9th

22.05.09

INTENDED STIMULUS

Finish in 16:00-20:00.

Complete the set of 25 shoulder presses in 3 sets or less.

Unless you are using the Rx’d load, if you finish the set of 25 and/or 15 unbroken, the weight is too light.

Each row should be completed in 2:10 or less.

22 minute time cap.

RX

For time:
500/450-m row
25 shoulder presses (115/75 lb)
500/450-m row
15 shoulder presses
500/450-m row
10 shoulder presses
500/450-m row
– Each time the athlete breaks a set of shoulder presses they must row 100m before picking bar up again.

LEVEL 2

For time:
400/350-m row
25 shoulder presses (95/65 lb)
400/350-m row
15 shoulder presses
400/350-m row
10 shoulder presses
400/350-m row
– Each time the athlete breaks a set of shoulder presses they must row 100m before picking bar up again.

LEVEL 1

For time:
300/250-m row
20 shoulder presses (75/55 lb)
300/250-m row
10 shoulder presses
300/250-m row
5 shoulder presses
300/250-m row
– Each time the athlete breaks a set of shoulder presses they must row 100m before picking bar up again.

SKILL WORK

Post-workout:
2 sets:
15 KB side-bends/arm
Max-rep strict ring dips/strict dips/box dips

STRETCHING

2 sets:
10 Cuban presses (PVC)
10 Y-raises (use small plates)
10 T-raises (use small plates)

WHITE BOARD BRIEF

Target time | 16:00-20:00

Today’s workout offers a challenge we don’t often see: moving quickly through a task-priority workout while performing a strict movement. The rower will keep your heart rate high, which will make it difficult to maintain composure in the shoulder presses.

The overall goal of today’s workout is to build shoulder strength endurance while fatigued. Using a weight that ends up in single reps or unbroken sets misses the goals of today’s workout.

The weight for the shoulder presses should be challenging. You should have to perform a few penalty rows. The weight should allow you to perform 7-10 reps unbroken. This will allow you to complete the set of 25 in 3-4 sets.

Expect the shoulder presses to slow you down a bit. Think about getting back on the rower to push the pace and intensity. If the Rx’d distance is tough to complete in 2:10 or less, reduce the distance by 50 m.

Dig deep and try to perform one or two extra shoulder presses in an attempt to avoid an extra penalty row. This might mean letting yourself rest for a few extra seconds prior to picking up the barbell or reminding yourself to stay a little tighter through every rep.

Leave a Reply