Friday
HV Tribe CrossFit – CrossFit
Shoulder Press (Double Progression Week 1)
Strict Press (Double Progression Week 1)
6-8 Reps
superset with;
15-20 Banded Rear Delt Rows
Rest 2min. Repeat For 3 Total Sets.
*Banded Rear Delt Demo:
https://www.youtube.com/watch?v=QOBO234Cd24
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*This Press cycle is DOUBLE PROGRESSION. See details below.
The goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.
Example:
NOTE: 3 x 6 x 95 means 3 sets for 6 reps and 95 is the weight used for each set. (for sake of the example)
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — DELOAD
Week 5 — 3 x 6 x 100lbs.
Week 6 — 3 x 7 x 100lbs.
Week 7 — 3 x 8 x 100lbs.
and so on….
Metcon (Time)
Cash in: 200m Run
4 RFT
3 box jumps 24/20
6 pull-ups
9 pushups
12 Goblet Squats 53/35
Cash out: 200m
