DB press

  • Thursday March 5th

     

    Skill/Strength



    Overhead Squat

     

    Spend 15 Mins working on OHS.

    Less experienced people should be starting with the bar on the floor and not the rack

     



    Metcon

     



    Buy In

    1000mrow

     

    Then

    3 RFT

     
    15 Goblet Squats
    15 DB Press
    15 Hollowbody Rocks
    15 Supermans
    Continue Reading
  • Wednesday February 4th

    Kids classes starting later this month

    Skill 

    KB Cleans
     

    Metcon

    Buy In 800m Row

    20-15-10-5

    Jump Tucks
    DB Press
    KB Cleans
    Push Ups (Scaled Up Hand Release or Deficit Push Ups)
     

    Cash Out 800m Row

    Continue Reading
  • Monday January 19th

    Metcon

    4 RFT

    Row 200 Meters

    20 Box Jumps
    15 Push Ups
    20 Russian Twists

    15 Min Cap

    Rest 5 Minutes

     

    3 RFT
     

    Row 200 Meters
    20 GTOH w Plate
    15 Ball Slams
    10 DB/BB Press

     

    Continue Reading
  • Monday April 21st

     

    Skill

    Gymnastic Kipping (20 Min Cap)

     

    The below is courtesy of Shane Farmer and CrossFit Invictus

     

    Step One - The Hollow Position

    • Your lower back, butt, and heels should be touching the ground. Think about pushing your belly button to the floor.
    • Legs and arms straight and together with toes and arms pointed.
    • Staying tight, your head & shoulders come off the ground with ears glued between your shoulders

     

    If you can hold this poistion we can move to the next step.  Other wise lets work on some simplier progressions.

     

    • Start with your legs straight and feet together laying on your back.
    • Squeeze your big toes and heels together.
    • Place your arms, palms down, at your sides.
    • Lift your shoulders up off the floor while squeezing your ankles, quads, and gluteus.
    • Hold for 20 – 30 seconds
    • If you can hold for 30 seconds, go ahead and bring your arms overhead keeping your elbows locked out and rotating through your shoulders. Be sure to keep your shoulders off the ground.

     

    Once we’ve established a strong hollow position we can begin working to strengthen our arm and shoulder engagement in the kipping pull-up. An important aspect of the kipping pull-up is that our lats (the semi wing looking muscle on the back of the armpit) and subscapularis engagement play a large roll in connecting to the bar once we’ve started accelerating with the hips

     

    To be continued next week

     

     

    Metcon

     

    8 Min AMRAP

    Run 200 Meters or Row 250 Meters
    8 Box Jumps
    20 Hollow Body Rocks

    Rest 4 minutes then

    8 Min AMRAP

    Run 200 Meters or Row 250 Meters
    12 DB Cleans
    12 DB Push Presses

     

    Resources/Topics

    Why We Kip via CrossFit Jornal

    Kids Are Not Small Adults via Breaking Muscle

    Continue Reading
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