Thursday 6th September 2018 CrossFit Smash

W#1

Find a 1RM front squat

Go big, aim for a PR

W#2

3 rounds,

  • 10 strict pull ups
  • 8 strict dips

alternate movements, rest between movements and rounds

W#3

Shoulder finisher courtesy of The Training Plan:

Strict press using empty barbell – 1 round of 55 reps, alternating sets of strict press reps and holds
10 – 9 – 8 -7 – 6 – 5 – 4 – 3 – 2 – 1 reps
10 – 9 – 8 -7 – 6 – 5 – 4 – 3 – 2 – 1s holds between sets (alternate overhead and bottom position).

Start by doing 10 strict press (w/ empty barbell) and then hold the bar in overhead position for 10-seconds, then do 9 strict press and hold the bar in bottom position for 9-seconds (bottom position needs to still be under tension = bar is not resting on chest but is held just slightly away from the body). Next do 8 strict press and hold the bar in overhead position for 8-seconds etc. Keep going until all 10 sets (55 reps + 55 second hold) are completed.

Greg Fraser