CrossFit – Sat, Jun 14
Sizzling Summer Cooking Class – Monday June 30th – FREE to everyone.  Learn how to maximize your food prep and minimize your time.  RSVP:   Lorim@Crossfitsr.com   12 spots availableCF Academy June 14th 8am  Shoulder Press & Push PressLadie's Night Out!
Wednesday June 18th 6pm
Kaia's Island Kitchen & Tiki Bar
480 Hartz Ave Danville

Warm Up

Shoulder Press Academy

Warm up

10 arm circles forward /back

10 internal/external rotations elbows at shoulder height

10 jumping jacks

10 alternating runners lunge

10 inchworms

30 sec hang from bar

10 upward/downward dog

PVC stick work

10 passthrough

30 sec Stick in low squat rack kneeling shoulder stretch

Skill work (circle breakout group)

Skill Work

Shoulder Press

Points of Performance

Set Up:

– Hip-width stance

– Grip width just outside of shoulders

– Elbows slightly in front of bar

– Full grip on bar

Movement

– Torso and legs remain engaged and stationary

– Bar moves over middle of foot

– Shoulders push up into the bar

– Complete at full arm, hip, and knee extension.

Practice:

Shoulder press

5 sets x 3 reps

Weight should be moderately challenging – but ability to maintain position and stability is the priority

Warm Up

Push Press Academy

The Push Press – PVC

a. Set-up: The set-up is the same as the shoulder press.

b. Dip: Initiate the dip by bending the hips and knees while keeping the torso upright. The dip will be between 1/5 and 1/4 of a squat in depth.

c. Drive: With no pause at the bottom of the dip, the hips and legs are forcefully extended.

d. Press: As the hips and legs complete extension the shoulders and arms forcefully press the bar overhead until the arms are fully extended.

Practice:

Push press

5 sets x 3 reps

Weight should be moderately challenging – but ability to maintain position and stability is the priority.

Find a comfortable jump box height between single barbell plate to 30” which allows you to jump with 2 feet and land in ¼ squat or above

Academy Workout (AMRAP – Rounds and Reps)

Metcon warm up:

3 min Amrap

8 Jumping Jacks

6 Air Squats

6 Reverse Lunges

2 box jumps (Set height for 2 foot takeoff jump)

6 min AMRAP

7 Push press (70% of your 5×3 weight)

8 Box jumps

Warm-up

10 PVC Pass Thru

10 OHS

10 Around the World

PVC Front Rack Lunge Stretch

4 PVC OH Samson

10 PVC Clean Pull

10 Power Clean

10 Squat Clean

10 SDLHP

EMOM

2 Clean Pull

2 Hang Squat Clean

2 Full Clean

50% 1RM

Clean (4×2 85-90%)
Metcon (Time)

5 Rounds

400 M Run

15 Sumo DL high pull 75/55 (rx+ 115/75)

18 Min CaP

Cooldown

Standing Pancake

½ Kneeling Thoracic Rotation

Kneeling Wrist