Month: April 2011

Barbell shoulder press: 3-3-3-3-3

You can either choose one weight for all sets or increase the weight every set.

Then:

Row 500 meters x 3

(rest 1 minute between sets)

Form notes:

Do not arch your back on the shoulder press. The abs must keep the ribs locked down. If you find yourself arching your back, lower the weight.

Make sure your elbows are slightly in front of the bar at the start of every rep.

Push your head through your arms once the bar passes the top of your head.

On the row, concentrate on driving with your legs, and try to generate most of your power in the first half of the pull. Focus on using your legs, not your arms.

Try to complete all sets in the same amount of time.

Homework: Read at least one of the free articles featured on the Start Here page of the CrossFit Journal. “What Is Fitness?” by Greg Glassman is a great place to begin. The article was written in 2002 and is the foundation of the CrossFit program.

Also, be sure to spend at least 15 minutes stretching or doing mobility exercises today.

Back Squat: 5-5-5-5-5

Five sets of five reps. You can either choose one weight for all sets or increase the weight every set.

Form notes:

Choose either a high bar or low bar position.

Hips must fall below the knees at the bottom of the squat.

Use your core to keep you back rigid at all times.

Drive out of the bottom of the squat and try to accelerate the bar all the way through the movement.