CrossFit Evergreen – CrossFit
Old School bringing in the New Year (Time)
With a 45 min. time cap do 4 rounds:
Between each rd do – 500m ski erg, 25 V-ups
then,
– seated db press
– bb Bradford Press
– db side & front raises
– db rear delt raise
– db Scott’s press
– db flyes (bench)
– double db OH tricep extension
Rx: 4×10
Rx+: 4×15
– These movements are very specific, focused on shoulders and upper body.
– Stay light – db recommendation for most: NMT 25/15
-Bradford press: 45/35. The bar is brought to the clean position BUT not resting on the body. The movement goes slightly over the head and then back to the back squat high bar position – BUT not resting on the body, then reverse the motion back to the front position.
– db Scotts press: this is one of many variations of this movement. Bring the db’s to shoulder level and reverse your grip, palms facing towards you. DB’s are brought slightly above your head on either side, elbows are bent, arms in a diamond like position.