CrossFit 416 Daily – Tuesday, November 25

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CrossFit 416 Daily – Tuesday, November 25

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Strength

Level 1

Push Press (take from rack)

3-3-2-2-1-1-1

 

Level 2

Push Jerk (take from rack)

3-3-2-2-1-1-1 reps

 

WOD – compare to  September 19

Level 1

7 Rounds for time:

7 x Ring Row

7 x Push Press(95/65)

7 x Box Jump(24/20)

 

Level 2

7 Rounds for time:

7 x Toes to Bar

7 x Push Jerk (135/95)

7 x Box jump(24/20)

 

Pop-up Mobility with the Doc (After 4:30pm class)

Posterior Shoulder focus

Test and Retest Examples

– Overhead Press

– Hanging from the bar

– Back Squat Setup

– Front Rack Position

– Pushup and Bench Press

Movements

– Shoulder Rotator Smash and Floss

– Shoulder Capsule Mobilization

– Overhead Tissue Smash

– Bilateral Shoulder Flexion

Video
Best shoulder mobility ever 

 

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