wodify-daily
Session 16

Announcements

Community Event: Styx Brunch on 9/7 at 12:30pm! Be there or be square!
Join our September Rowing Challenge Now…

CFM2 – Strength Gains

Shoulder Press Warm Up (No Measure)

4:00 AMRAP of:

15 Jumping Jacks (Clap above head and behind back)

10 Light DB Strict Press

10 Shoulder Push Ups

10 Cat Cow

-then-

Foam Roll

-45 sec Upper Shoulders

-45 sec R Lat

-45 sec L Lat

-then-

1:00 R&L Banded Shoulder Rotations

10 Little Arm Circle Forward

10 Little Arm Circle Backward

10 Big Arm Circle Forward

10 Big Arm Circle Backward

-then-

2.5 or 5lb Plates

Bent Over YTWL Raises

Video: https://www.youtube.com/watch?v=ZKtMzqNm7sM

Shoulder Press (3 x 5/3/1)

75% x 5

85% x 3

95% x 1

Complete warm up sets of:

1×3 @ 50%

1×3 @60%

1×3 @65%

KB Push Press (4×6 (*Heavy as possible))

After each set complete:

Ring Mountain Climbers 30 Reps

Metcon (Weight)

“Warm Down”

3 Rounds of:

8 Dual DB Front Raises

8 Dual DB Lateral Raises

8 Dual DB Shoulder Shrugs

*You may use 3 separate weights, rest 30 seconds between sets, and 30 seconds between rounds.

Most popular posts in this category
wodify-daily
CFM2 - CrossFitWOD Demo Video: https://player.vimeo.com/video/400762841?app_id=122963 WOD Explanation & Scaling: **HIGHLIGHTS** *Athlete Goal* → Pick a Gymnastic Goat and work on it! Choose a weight for the workout that you can hold onto unbroken throughout every 4 minute AMRAP, and...
read more
wodify-daily
CFM2 - M2-60WOD Demo Video: https://player.vimeo.com/video/400629530?app_id=122963 WOD Explanation & Scaling: **HIGHLIGHTS** *Athlete Goal* → We are looking for big sets on the lunges and unbroken on the mountain climbers. Try to hold or pick up the pace on the bike....
read more
wodify-daily
CFM2 - CrossFitWOD Demo Video: https://player.vimeo.com/video/400763175?app_id=122963 WOD Explanation & Scaling: **HIGHLIGHTS** *Athlete Goal* → Use the Strength session to develop comfort getting under the barbell with the Front Squats and Jerk. How long can you hold onto the Barbell each...
read more
Imagine yourself in just 25 days from now. You could be 10 lbs lighter,stronger, full of energy, and feeling great about yourself.
YES! I am ready to start burning massive amounts of body fat, and building strong lean muscle! START HERE | SELECT YOUR FITNESS GOAL
^^^ Trusted by over 1,000 men & women
from our Findlay community.
Risk Free - 100% Satisfaction Guaranteed
Cart
Close