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CrossFit Shoulder Workouts for Explosive Strength and Injury Prevention (RX, Scaled, Beginner)

SKI BELLS – Shoulder Workouts

For time:

  • 40 Kettlebell Snatches (24/20 kg)
  • 20 calorie Ski
  • 40 Kettlebell Goblet Squats (24/20 kg)
  • 20 calorie Ski
  • 40 Kettlebell Clean-and-Presses (24/20 kg)
  • 20 calorie Ski
  • 40 Kettlebell Swings (24/20 kg)
  • 20 calorie Ski

The athlete will alternate between kettlebell movements and the ski ergometer. The workout concludes when the athlete is done with all of the movements.

shoulder workouts

Score is the time it takes to complete all of the reps.


For Time
20 Kettlebell Snatches (16/12 kg)
10 calorie Ski
20 Kettlebell Goblet Squats (16/12 kg)
10 calorie Ski
20 Kettlebell Clean-and-Presses (16/12 kg)
10 calorie Ski
20 Kettlebell Swings (16/12 kg)
10 calorie Ski

JOHNATHAN HOLMANN – Shoulder Workouts

For Time:

  • 15 Strict Presses (80% of 1 rep max)
  • 15 Push Presses (80% of 1 rep max)
  • 15 Push Jerks (80% of 1 rep max)
  • 1 rep max Strict Press

Each repetition begins from the ground.

This Firefighter Hero WOD is dedicated to Jonathan Holmann, FDNY, Haz-Mat 1, who was killed on September 11, 2001.

Dedicated to faith, family and expanding the tools of his trade — that was Firefighter Jonathan R. Hohmann.

In his 13 years with the Fire Department, the 48-year-old Tottenville native moved up the ranks until he eventually joined Hazmat Co. 1 in the Maspeth section of Queens. He was a skilled mechanic — taking on a second job as the master mechanic for a trucking company in Queens — left for work each morning at 5 a.m. and was devoted to his church, his wife, and his two young sons.

He was trained for events like the tragedy that unfolded on Sept. 11. So it should serve as no surprise that Mr. Hohmann and his crew were outside the Twin Towers 18 minutes after the planes hit. His squad was assigned to Tower 1 between the second and 12th floors. Now, Mr. Hohmann and 18 of his comrades are among the missing.

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