Friday

16
May

Friday

HV Tribe CrossFit – CrossFit

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Shoulder Press (Double Progression Week 6)

6-8 Reps

superset with;

10-12 Hanging Weighted Knee Raises

Rest 2min. Repeat For 3 Total Sets.

Weighted Hanging Knee Raises:

https://www.instagram.com/p/B-KZd2XKAr7/?utm_source=ig_web_copy_link

*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)

For Time:

2 Rounds

1000m Run

5 Rounds of “Cindy”. *5 Pull ups

10 Push ups

15 Squats
RX+ – weighted vest