5-10-17
CrossFit Sona – CrossFit
Warm-up
SONA Warm-up 1 (No Measure)
Run or Row 400m
50 ft bear crawl
25 ft sideways bear crawl x 2
50 ft inchworm
Bird dog/Dead bug Series
PVC pass-throughs
10 slow squats – (hold bottom of last one for 2 minutes)
SKILL
Warm-up (No Measure)
Technique
Shoulder Press (barbell)
Shoulder Press (1 x 1)
* 12 Minute Time Cap.
Practice technique and build to a new 1RM or a heavy weight for the day.
TECHNIQUE VIDEO*:
https://www.youtube.com/watch?v=xe19t2_6yis
Notice there is no movement in lower body. Keep torso and lower body in a tight upright, static position. Lifts do not count if any part of the lower body facilitates the press.
If your 1RM Strict Press is more than 6 months old base your WOD weights off of what you lift in this piece.
Weightlifting
Metcon
Metcon (Time)
WORKOUT OF THE DAY
* 25 Minute Time Cap
METCON (TIME)
30 *Strict Presses @ 75% 1RM
30 Bar-facing burpees
20 *Strict Presses @ 75% 1RM
20 Bar-facing burpees
10 *Strict Press @ 75% 1RM
10 Bar-facing burpees
[Scale 1]:
Strict Press @ 65% 1RM
bar-facing burpees no change
[Scale 2]:
Dumbbell Strict Press *choose weight
* Scale to a weight you can handle for tough sets of 10.
regular burpees