Thursday 9.6.18 CrossFit


1a) “Seated DB Shoulder Press”4×10
4×10, Neutral Grip, build across

Superset as EMOM 12
1b) Banded Pulldowns 4×15
1c) Barbell Curls 21s: 4 x 7-7-7
– Bottom + Middle + Full ROM.
Intent: Shoulder/Lat work today. Seated Shoulder presses are a relatively new movement for us. Use a weight that is challenging but doesn’t break your form.


Tabata Fight Gone Bad (AMRAP – Reps)
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
Wallballs (20,14)
SDHP (75,55)
Box Jumps (20,20)
Push Press (75,55)
Row For Cals
L2: (14,12)(55,35)(14,12)(55,35)
L1/Endurance: (14,12)(55,35)(20″ step ups)(55,35)
**There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the lowest scores from the five stations.

Last completed 2/18
Intent: Although similar in movement to FGB, Tabta FGB incourages the Athlete to work through the time domain for 20s without breaking reps/movement.
5min Mobility with Coach