Shane and Chuck took part in the ‘Strong is the new 40’ competition at Everproven CrossFit in Dover, New Hampshire this past weekend. They represented The port well and dominated the podium. Shane took 2nd in his age group while Chuck won his division. So proud of these two, make sure to give them a high five the next time you see them.
Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10e SA DB press/push press/push jerk
20t OH walking lunges
Mobility
Banded shoulder mobility
Strength
OH complex – 1 push jerk + 1 split jerk
Make sure to really warm-up the proper footwork here, chalk out the 3 positions; power, landing (push jerk), and split and make sure you are holding yourself accountable to perfect form.
WOD
“Cat Nap”
3 rounds
400m row
15 squat cleans (95/65#)(75/55#)
12/10 cals AB
9 HSPU’s
*scale HSPU’s to S2OH w/clean bar if positioning isn’t holding true between the scaling option and the Rx version. Meaning if we aren’t creating the triangle between our hands and head, then we need to switch up what we use as a progression because it won’t ever get you to Rx the movement. Make sure you see a coach for details.
Accessory Work
Pull-up program – Week 9
1-3 pull-ups E:30 for ALAP
*create a sustainable EMOM
Thinking about staying alive for around 5:00, how many pull-ups can you do E:30 for 5:00? Build from last time. Add either time on or pull-ups o, up to you.
