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Tuesday, February 21st

in Fitness, Workout of The Day

Workout of the Day

Fitness

A.
Three sets of:
Strict Shoulder Press x 8 reps @ 2111
Rest 60 seconds
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Rest 60 seconds
Prone Plank Hold x 60 seconds
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 2 minutes of:
6 Dumbbell Push Presses
12 Neutral-Grip Deficit Push-Ups
(keep your hands on the DBs, palms facing each other, chest to the ground between the DBs)

Rest 2 minutes, and repeat for a total of 4 sets – 16 minutes total time, 8 minutes of work.

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Holds

 

Performance 

A.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Then rest two minutes before starting…

Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep
(take this as your opportunity to build to a new 1-RM)

Compare today’s result to January 10, 2017.

B.
Complete as many rounds and reps as possible in 2 minutes of:
6 Push Presses (135/95 lbs)
12 Ring Dips

Rest 2 minutes, and repeat for a total of 4 sets – 16 minutes total time, 8 minutes of work.

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold