Warrior’s Path CrossFit – CrossFit
QOD (Quote Of The Day)
Bulletproof Shoulders Testing Session #2 (No Measure)
PART ONE: High Pull 1 set of max reps 1 Arm High Pull at 30% of your bodyweight with Right Arm Rest 2min 1 set of max reps 1 Arm High Pull at 30% of your bodyweight with Left Arm * Use the percentages as rough guidelines. If you don’t have a load that matches it, scale towards the closest weight either way.
Rest 3min
PART TWO: Shoulder Press (Single Arm) 1 set of max reps 1 Arm Shoulder Press at 30% of your bodyweight with Left Arm Rest 2min 1 set of max reps 1 Arm Shoulder Press at 30% of your bodyweight with Right Arm * Use the percentages as rough guidelines. If you don’t have a load that matches it, scale towards the closest weight either way.
Rest 3min
PART THREE: 1 Arm Farmers Carry Establish your max weight for 100m on each arm in 1-2 sets. * They need to walk 100m with their Right arm AND their Left Arm for a total of 200m. Rest in between each arm.
Metcon (Time)
20 HSPU *
40 Toes to Bar
80 Double Unders
20 HSPU
40 MB Situps (20/14)
80 Double Unders
20 HSPU
*Today we scale HSPU to
a seated barbell press