Shoulder Workouts for Smart CrossFit Athletes: Strength & Injury Prevention

SHOULDER WORKOUTS – TTTTD 33 WOD

AMRAP in 15 minutes

2 Rounds of:

  • 50 Double-Unders
  • 10 Pogo Jump Burpees
  • 16 Shoulder-to-Overheads (135/95 lb)

Then, 2 Rounds of:

  • 50 Double-Unders
  • 10 Pogo Jump Burpees
  • 12 Shoulder-to-Overheads (165/115 lb)

Then, 2 Rounds of:

  • 50 Double-Unders
  • 10 Pogo Jump Burpees
  • 8 Shoulder-to-Overheads (195/135 lb)

Finally, AMRAP in the remaining time of:

  • 50 Double-Unders
  • 10 Pogo Jump Burpees
  • 4 Shoulder-to-Overheads (225/155 lb)

Movement Standard

Pogo Jump Burpee: Chest and Thighs must touch the ground while facing the bar. A two-foot jump must take place. Once over the bar, a two-foot jump must take place to jump back over the bar.

Scaling

AMRAP in 15 minutes
2 Rounds of:
50 Double-Unders
10 Pogo Jump Burpees
16 Shoulder-to-Overheads (95/65 lb)

Then, 2 Rounds of:
50 Double-Unders
10 Pogo Jump Burpees
12 Shoulder-to-Overheads (125/75 lb)

Then, 2 Rounds of:
50 Double-Unders
10 Pogo Jump Burpees
8 Shoulder-to-Overheads (155/95 lb)

Finally, AMRAP in the remaining time of:
50 Double-Unders
10 Pogo Jump Burpees
4 Shoulder-to-Overheads (185/115 lb)

GLASS SHOULDERS

  • For Time
  • 50 Bench Presses (185/135 lb)
  • 50 calorie Row
  • 50 Strict Handstand Push-Ups

Scaling

The weight on the Bench Press should be adjusted to something that can be done in sets of 5-10 reps. A dumbbell Z Press would be a great way to build strength for a Strict Handstand Pushup. A kipping Handstand Pushup is an option as well. Sets should be in the 4-8 rep range.

FIRING SHOULDERS

  • 6-5-4-3-2-1 Reps for Time
  • Strict Presses (165/105 lb)
  • Push Presses (165/105 lb)
  • Push Jerks (165/106 lb)

Perform the given set of exercises starting with a volume of 6 and decreasing at a rate of 1 until done, in the shortest time possible.

Score in this workout is based on the amount of time taken to complete the prescribed amount of work.

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