Iron Grip CrossFit – CrossFit
The ability to reach overhead, press overhead and pull from overhead is an essential human function. This requires strong and flexible shoulders.
The lifting shoulder – article
http://library.crossfit.com/free/pdf/37_05_lifting_shoulder.pdf
Pressing demo
https://www.youtube.com/watch?time_continue=3&v=_yGH98IpbuI
The Trifecta
http://library.crossfit.com/free/video/CFJ_SPPPPJ_History_ipod.mov
A word on shoulder impingement
https://www.youtube.com/watch?v=5cnyRkZTtoM
Warm-up
Warm-up (No Measure)
400 meter Bike (0.4 km)
Choose 250 meter Row
One 200 meter Run
50 Double unders
15 Wallballs
10 Parallette shoot throughs
5 Pullups
Skill
Active Shoulder
Pushing – Pushup
Pressing – Overhead press
Supporting – Ring dip
Hanging – Pullup bar
Pulling – Ring row
Weightlifting
Press Trifecta (15-12-12-9-9-9)
1 Shoulder Press
3 Push Press
5 Push Jerk
Perform 1 set of 3SP-5PP-7PJ
Perform 2 sets of 2-4-6
Perform 3 sets of 1-3-5
Increase weight each set.
Establish a max weight for the complex.
Metcon
Tabata Row (Calories)
8 Rounds
20 seconds work
10 seconds rest