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

Shoulder Workouts – STOPWATCH

Three 5-Minute AMRAPs in 21 minutes

From 0:00-5:00, AMRAP of:

  • 15 Hang Clean and Presses (115/75 lb)
  • 50 Double-Unders

Rest 3 minutes

  • From 8:00-13:00, AMRAP of:
  • 15 Sumo Deadlift High-Pulls (95/65 lb)
  • 15 Hand Release Push-Ups

Rest 3 minutes

Finally, from 16:00-21:00, AMRAP of:

  • 15 Thrusters (75/55 lb)
  • 15 Burpee Box Jump Overs (24/20 in)

shoulder workoutsSource: Photo courtesy of CrossFit Inc

Complete as many reps in each of the 5-minute segments. Score is the number of total reps accumulated in each
5-minute segment.

Scaling

Three 5-Minute AMRAPs in 21 minutes
From 0:00-5:00, AMRAP of:
10 Hang Clean and Presses (105/65 lb)
30 Double-Unders

Rest 3 minutes

From 8:00-13:00, AMRAP of:
10 Sumo Deadlift High-Pulls (85/55 lb)
10 Hand Release Push-Ups

Rest 3 minutes

Finally, from 16:00-21:00, AMRAP of:
10 Thrusters (65/45 lb)
10 Burpee Box Jump Overs (20 in)

Image Sources

Latest articles

Related news