26.2 CrossFit – CrossFit
Bench Press Warm-Up (No Measure)
400m run
Then 1 round of each:
1) Shoulder internal rotation with lacrosse ball at inferior angle of scapula: 1-2 minutes on each side
2) 3 position doorway pec stretch: 30 seconds in each position
3) Shoulder external rotation with PVC on bench: 1-2 minutes
4) Scapular Presses in Push-up position x 15-20 reps
5) Push-ups 10-15 reps
1)Find tender spot and breath through it 1-2 mins
2) 3 positions with forearm and hand against the rig. Elbow above shoulder for 1st position, Elbow at shoulder level for 2nd, elbow below shoulder level for 3rd.
4) In extended Plank positon press up through the scapula. Do not let shoulder shrug towards ears
Bench Press (1 x 1 @ 90% , 92.5% x 1 , 95% x 1)
Metcon (Time)
2 rounds for time:
25 Pull-ups
50 Push-ups
800m Run
RX+ Weight vest
