Brick CrossFit Chicago: Workout of the Day, July 20, 2017

Mobility + Activation

Mobility:

2 Sets of:

Banded Shoulder Opener x 45 seconds per side

Foam Roll Lats x 45 seconds per side

Notes

Coach should partner athlete up and rotate

Movement Prep

Coaches Choice

Strength/Skill

A. Every Minute for 8 Minutes

Strict Press x 2 reps

Notes

Build to a tough 2

right into…

B. Every Minute for 8 Minutes

Push Press x 1 rep

Notes

Build to a tough 1

Conditioning

C. 10 Minute AMRAP

2,4,6,8,10,12,14 etc….

Shoulder 2 Overhead

Burpees

Pull-ups

Score = Rounds + Reps

Prescription

*#95/65

**#115/75

***#135/95, Bar Muscle-ups – 1,2,3,4 cut reps in half )

Notes

choose a weight that you can do at least 10 reps unbroken with

Intended Stimilus

6 Rounds +

Limitations

Press/Pull-up Capacity

Scale

S2O>DB S2O

Pull-ups>Ring Rows