04/22/2015

 In Workout of the Day

West Little Rock CrossFit – CROSSFIT

(No Measure)

6 minute skill workshop:

Turkish get-ups

https://www.youtube.com/watch?v=GdAXt7YyGe0

Accumulate 3 with each arm

Shoulder Press

Every 2:30 for 15 minutes (6 sets)

Fitness:

Build up to a 5-RM Shoulder Press

*6 sets. Start with moderate weight and build up to a 5-RM.

Performance:

1 RM Shoulder Press

10– 50% 1RM

5– 60% 1RM

3- 70% 1RM

2- 80% 1RM

1- 95% 1RM

1-PR attempt

*2 warm-ups sets of 10 with empty barbell and light weight before starting.

Metcon (Time)

For Time:

21/18/15/12/9/6/3

Rx:

Box jumps/step-ups @ 20”

Knees to chest

Rx+:

Box jump/step overs @ 24”

T2B

Time cap = 15:00

Jeff
Jeff founded West Little Rock CrossFit in 2012. He has a background in personal training, sports team training, and nutrition coaching, with an education in exercise science from the University of Arkansas at Little Rock. He enjoys long walks on the beach and is the proud father of two rescue dogs.
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