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“Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body.” – Arnold Schwarzenegger

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Weightlifting

Strict press / Shoulder Press (5 x 3)

E2MOM-5

3 reps @ 80%

Intention for both exercises = we are building strength using slow eccentrics.

Must use a SLOW DESCENT 4 seconds back down every rep.

Bench Press (5 x 3)

E2MOM-5

3 reps @ 80%

Intention for both exercises = we are building strength using slow eccentrics.

Must use a SLOW DESCENT 4 seconds back down every rep.

Single Arm Row (3 x 10 each side)

Intention = get some added volume for your upper back muscles. Continue using the SLOW ECCENTRICS for each rep (4 seconds down per rep). This means the dumbell will definitely be lighter than usual.

FOR SHORTER CLASSES: Consider performing this exercise during your rest intervals of your presses

Metcon

Metcon (Time)

5 Rounds for time of:

5 Dumbell/ KB Snatch EACH ARM (50/35)

7 Box Jumps (24/20)

9 Toe to Bar
Intention= pick a weight that you can do all 10 reps of snatches each round unbroken. Try to complete the 5 rounds as quickly as possible. There is a 15 minute time cap!!!

Compare to: 2/12/19