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CrossFit Workout 11-17-16

Today’s workout looks very different than anything we have done before in the box during a class. As you’ll see below, the MetCon is pretty short, and only consists of 5 rounds of rowing sprints. While these should get you breathing pretty heavily, it is not the same amount of effort as the prior three days have been. After that, we end the day with some assistance work. The medicine ball push ups will teach core stability during a dynamic movement, while the active hang is not only good core training for all movements done on the bar or rings, but also works as shoulder pre-hab. It is nearly impossible to keep doing CrossFit with jacked up shoulders, so we have to keep them healthy!

Strength: Strict Overhead Press

  • 5 sets of 5 reps at 75% of your 1 rep maximum
    • Take 3-5 Minutes to warm up to your working weight. Rest 60-90 seconds between sets

MetCon: Rowing Sprint Test

  • 5 Sets of 30 second rowing sprints, with 60 seconds of rest after each round

Assistance Work: 

  • 3 Rounds Not For Time:
    • 5-15 Medicine Ball Push Ups
      • Number depends upon ability level
    • 30 Second Active Hang on the rig
    • 1 Minute rest between rounds, no rest between exercises

If you’re really interested in incorporating pre-hab work in your routine, check out Performance Care Rx, a company which specializes in evening out imbalances common in CrossFit Athletes. You can see their plans here.

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