Every minute on the minute for 8 minutes:
2 shoulder presses
Add weight every 2 minutes. Use 50-60% of the heaviest set for the workout.
Then,
4 rounds for time of:
400-meter run
12 shoulder presses
Post loads and time to comments.
Stimulus and Strategy:
Today's workout is a sneaky upper-body pressing stamina day. Expect these shoulder presses to be a bit more challenging with an elevated heart rate. The loading for intermediate and Rx'd athletes will be 50-60% of their heaviest set in the strength work. This loading should feel light to moderate and allow you to perform your reps in 2 sets or less. This is a good starting point, and you can always adjust as needed. Plan on taking the barbell out of a rack during the EMOM, but for the workout, you will take the barbell from the ground. Push the pace on each run. Get to the bar, pick it up, and get right to work.
Intermediate option:
Same as Rx'd.
Beginner option:
Every minute on the minute for 8 minutes:
2 shoulder presses
Add weight every 2 minutes. Use 50-60% of the heaviest set for the workout.
Then,
4 rounds for time:
200-meter run
12 shoulder presses
Resources:
The Shoulder Press
Running | Change in Support Drill
Find a gym near you:
View the CrossFit map
Comments on 260121
175 Comments
for the 4 rnds time 17 minutes
**stuck with 85 lbs
substituted 250 single unders for the 400M run
60# SP
12:22
95/95/105/105/125/125/135/135
9:15rx
75# SP
13:41
400m row
55# SP
M31 197.8lbs
75-95-105-115-125-135-145(miss on 2nd)-145 (good for 2)
Working weight 75lbs
13:35
145
15:38
95-135-135-135-145-145-155-155
12:44
75 UB
Little slow on the run
Female, 44
65,75,85,90
13:02 at #65
Rx 35-40-45-50-50 (failed 55) used 35# for workout
Rx’d
95-95-110-110-125-125-140-140(lbs)
(last set were two singles within the minute)
11:28, 80lbs. Sets were UB, UB, 8/4, 8/4
Well done, bro!
As for the second part - treadmill + strict presses (30 kg) 15:01
55#, 65#, 75#, 85#
Then 4 rounds:
400 m on elliptical
12 shoulder press 37# (probably should have done 55#, 37# kind of easy)
Time 21:42
Awesome!
Rx
110lb Bb max
61lb Bb
9:52
M/50/200lbs
-12:44
14kg DB for last
8kg DB for the WOD
Emom 30 kg 37,5 kg, 45 kg en 52 kg
11.01 with 27,5 kg.
175lbs x2 for last.
95lbs 4x12
time = 11:48
Rough since its been a while again.
Emom: 25, 30, 32, 34kg
WOD: 18kg, time: 12.38
165
165
125
125
time of 32: 59
25cal row / 95
15:15
RX: 21:39 w/ 65
Snow and ice outside so I did 1000 meter Bike erg and 12 SP @ 95 lbs.
50kg
60kg
60kg
60kg
11:14 with 30kg barbell.
6 x 12 - 40kg and 1km run
2 dumbells shoulder presses
Add weight every 2 minutes. Use 50-60% of the heaviest set for the workout.
5-5-7-7-9-9-11(fail)-10-10
Then,
4 rounds for time of:
200-meter farmer carry (7kg dumbells)
12 dumbbells shoulder presses (5kg)
18:09 (7weeks postpartum)
150m
150m
2 shoulder presses
1⁰ 2⁰ 3⁰ 4⁰ 5⁰ 6⁰ 7⁰ 8⁰
30/40/50/55/60/65/70/75 Kg
Add weight every 2 minutes. Use 50-60% of the heaviest set for the workout.
60% = 45Kg
4 Rounds For Time Of:
400-Meter Run
- 1⁰ = 00:01:51/2⁰ = 00:01:46
- 3⁰ = 00:01:35/4⁰ = 00:01:28
Total = 00:06:40
12 Shoulder Presses (Unbroken)
- 1⁰ = 00:00:20/2⁰ = 00:00:18
- 3⁰ = 00:00:20/4⁰ = 00:00:17
Total = 00:01:15
Score: 00:07:55
Emon: 00:08:00
Rest: 00:05:00
Press
30/30/40/40/50/50/60/60
(Smallest plate 5kg)
Workout
40kg barbell press 400m runs
13.37mins
First overhead workout since starting i was worried considering my wing span is 208cm thats a looooong press
Get it crew
8:27, with 2x30 lb dumbbells. Two laps around the track in my gym is short of a 400 so I ran an extra lap after the fourth round to make up for the distance.
M45
Strict shoulder press emom 8 min 2 x 40-45-50-52,5-55-57,5-57,5-60 (fail) kg
4 rounds 400m run & 12 x 32,5 kg ssp (unbroken)
30lb DB
10:43
4 rounds
400m run
12 DB shoulder press@ 20#
11:49
69 pull-ups earlier at work
Beginner. 13:02.
Op 55,65,75,85,95,100,x,x (back strain)
4 rounds
200m
12 OP (45,55,65,75)
12:08 at 75#
3 rds for time:
2 sets:
-8 toes-2-bar
-2 wall walks
-8 hang power snatches (65 lbs)
2’ rest b/t rds
14:12
Strength:
Every 2.5 minutes for 4 sets do 4 deadlifts
-first 2 rds at 185 lbs & rds 3 & 4 did 205 lbs
11:25”
100lb
24 air bike cals instead of the 400m run
wod
40cal Air bike✅
12press 45kg✅
40cal Air bike✅
12press 45kg✅
40cal Air bike ✅
12press 45kg✅
40cal Air bike ✅
12press 45kg❌
17min
M/33y/84kg
Strict press: 75-85-95-105-115-125-135-145
WOD:
Press: 85Ibs
Run:
Round 1- 2:03
Round 2- 1:58
Round 3- 1:47
Round 4- 1:37
tiempos de ronda
R1 | 02:57 |
R2 | 02:58 | +1 s
R3 | 03:03 | +5 s
R4 | 02:55 | -8 s
Ø 02:58
Tiempo restante: 00:01 = 11:54
Every minute on the minute for 8 minutes:
2 shoulder presses
125 lbs.
Add weight every 2 minutes. Use 50-60% of the heaviest set for the workout.
Then,
4 rounds for time of:
400-meter run
12 shoulder presses
75 lbs.
EMOM: 95-100-105-110-115-120-125-130
Metcon: 11:45 - 4x(500m row + 4x95)
13:08 with 65# bar, indoor on air runner
M/40
Rx 145lbs. / 8:27 at 85lbs.
*110-115-120-125-130-135-140-145lbs.
Fantastic work!
55-65-75-85-85
12:56 500m Row / 45lbs
EMOM: 95-95-115-115-135-135-155-155
Metcon: on Assault Air Treadmill
12:10 @ 80lb
Rx
EMOM: 95-95-105-105-115-115-125-125#
Rounds at 75#: 9:50
Only timed the first 400m, 1:38, it felt like the rest were slower. All SP were UB. First 2 rounds of SP I was like 'no problem', then 3 and 4 hit - shoulders were on fire by the end. Sneaky indeed.
That's fast at 75#! Nice job!!!
Great work, awesome results!
Rx
135, 135, 155, 165, 175, 185, 195, 200 (missed a rep)
Metcon at 115lbs and treadmill @8mph, 1°
I also did 14 reps in the second round 🤦🏻♂️
11:58
Son(18)
Rx
Made it to 155lbs, did the Metcon at 85lbs
9:52
Awesome job you two!
Excellent as always both!
135 across
WOD
Subbed run with 2min assault bike
65# press
11:34
M/40/195
Subbed row for run
40x2 for the 12 presses
Time 10:48 all sets unbroken for the press
Great working with what you have! 50# DB SPs no joke!
Strict Press #- 110, 132, 143, 154, 165, 176, 187, 195.
Wod
Rx- 115# 10:44
Very well done!
Fantastic! Crazy weight on the SPs!💪
Rxd at the Y this morning.
135-135-140-140-145-145-150-150.
at minute 8 started part 2. Assault air runner and used 95lbs.
18:47 total, so 10:47 on the runs and lifts. Sets unbroken or two each round.
Quick⚡
Excellent, James!
Well done!
55,60,65, 70
Beginner option
13:32 w 17.5 dumbbells
135/135/145/145/155/155/165/165
9:29 @ 105lbs
That's fast
Outstanding!
WOD: 12:05
75lbs
Planned this in the 100-120lb range and hit a brick wall at 105. So I started over:
80-85-90-95lbs then 60lbs & 11:49
My shoulders are so weak.
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Metcon: Rx @35kgs and 450 meter runs. 15:20 mins
EMOM
80/95/100/100/105/105/110/115
WOD
4 rnds
500m row
12 sh press @ 60#
13:56
m/55/180
Nice, Mike!
EMOM: 80# BB WOD: 50# BB
Rx reps/400 m rowed (icy out)
both EMOM & WOD from ground (no rack)
11:42
Crushed it!
Awesome, BG!
1000m bike
12 shoulder press (40kg)
12’01”
4 rounds for time:
400-m row
12 shoulder presses (12kg)
11m 58s
17:40 at Monte vista gym. Decided to add pull-ups to the metcon
400m run
12 SP 40lb DB’s
12 pull-ups, alternated grip each round.
Worked me hard.
Rx 145lbs
75lbs for workout
12:36
13:34 50#
11´29" @25kg
Metcon: 9:25
1k Bike + 75 lb shoulder press
Heavy presses & quick work of the Metcon! Nice.
140lbs max weight
70lbs workout weight
7 min 50 sec
Heavy press & fast, well done!
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M/37/205/6'2"
EMOM: 115/135/145/155/115/115/135/135
Workout: 11:20 @ 95lb
Awesome pyramid work on the EMOM and following rounds!
EMOM SP
65-65-75-75-85-85-90-90#
Nautical version of today's workout
500m rows
R1 and R3 with 50# BB
R2 and R4 with 24# DBs
14:25
All SP sets UB
63/5'8"/160
I liked the WOD, leaning toward strength and metcon components. From what I understand, lots of boxes program that way routinely.
Fellow "seafarer" nice job on this!
Nice work Jim.
Nicely done, Jim!
Rx, runs outside
135/135/95/95/135/135/135/145#
11:11 @ 80#
Admittedly, had the bar racked to start the metcon. Had a minor issue with my barbell rolling away after the first round. Noticed as I started the second run. Had to go back, stop it, replace it and secure some plates to brake it lol. Otherwise, unbroken.
Great weight & time despite the roll away bar!
10:00 wod with 35kg
Nice work!
75 Kg max on EMOM
45 Kg WOD
10:12
Excellent!
To 120lbs.
Then 8:56
400m run
35lb DBs
Excellent time, excellent shoulder strength. Well done!
2 shoulder presses
Add weight every 2 min
Dumbbells
Min 1 to 3 - @15lbs
Min 4 to 6 - @20lbs
Min 7 & 8 - @25lbd 🤮😫🤣
Then🤨
4 rounds for time - 18min 23s
400meter run
12 shoulder presses
@35 lbs (barbell)😁💪🤮
Beginner option:
Every minute on the minute for 8 minutes:
2 shoulder presses
Add weight every 2 minutes. Use 50-60% of the heaviest set for the workout.
95-95-105-105-115-115-125-140
Then,
4 rounds for time:
200-meter run
12 shoulder presses
@65 lbs 9:06
Solid! Heavy SPs in that EMOM!
Solid! Heavy SPs in that EMOM!
Dang...impressive SPs, Charles.
12:00 17,5kg db
14:26 @ 85lbs
M/29/104kg
12:50rx metcon (75#)
#85 x2
#100 X1
15:47
#45
F/35/215/5’10
Great work!
Accomplished is the important part! Good work!
W37
Dumbbells instead of barbell:
EMOM, 2x6kg, 8kg, 10kg, 12kg
Workout: 11:33 , 2x8kg DB
Great!
10:50
1000m bike erg
80# Shoulder Press
Very well done!
M/36/130lbs
95/105/115/125Lbs
Wod
9:41. 75Lbs
A: 50 / 55 / 60 / 65 kg (PR)
B: 10:22 (40kg)
A pr in the middle of a workout like this! Kudos!
Congratulations!
Treadmill .25 @ 6-7
14:30 finish
Nice work!
Part A
95x2, 100x2,105x2, 110x2
Part B 18:15. 70# press
Solid!
12:21
55lb
Rx
50/55/60/65kg
12.25
Shoulder press at 35kg
Did 350m run on true form runner
EMOM
75/85/95/105/115/125/135/145
WORKOUT
13:11 85/85/90/90lbs
EMOM
75/85/95/105/115/125/135/145
WORKOUT
13:11 85/85/90/90lbs
2 rounds
2 minutes jump rope (jump for 30 sec without stopping)
12 reps shoulder press 25lbs
Time 7:45
Good sub, nice job!
8:42 with 80 lbs. Ran out and back from my garage. 21 degrees. Definitely felt the shoulders for the last set. All unbroken.
A 21 degree run will make you scoot a tad faster than normal! Fantastic time.
Awesome! Yep that temp'll keep you hustling!
That’s a fantastic job, especially at that temp!
4 rounds 4 time:
85lbs
14:03
Strength 75-95-115-135
Wod 4 rnds for time
400m assault runner
12 shoulder press @85
12:03
Welcome back. Terrific job!
135, 145, 155, 165
4 rounds
115 lbs
16:44
Solid weights on those SPs! Well done!
45/65/95/130
4 rounds 11:30
500m row
12 shoulder press /65pounds
for time 4 round: 11:06 29kg
65/85/95 pounds
4 rounds 22:21
400 mts run
12 shoulder press /95 pounds
Overkill on the SP sets! That's really pushing it...well done.
95/105/115/125
25kg/30kg/35kg/40kg
Wod:10:55/29kg
Workout: 30kg + Skierg 10’15” (ombros quase caem após isso 😅)
Shoulder press + ski erg...your shoulders got double the work today. Nice job!
WOD 13:05@30
M/55 🎅🏻
8 min SOH: 30; 40; 50; 60 kgs
@35 kgs, TT -> 11:09
15 - 17.5 - 20 - 22.5 - 25 - 27.5 - 30 - 32.5 kg
Total time: 22:00
Notes: 15 kg bar in part 2. Presses in sets of 6.
Champions Club Scaling Notes
RANT
One of the workouts that came up for us from the archives recently was 5 rounds of 400-m run and 21 bench press (we did floor press because we don't have benches). And for a couple different reasons, we retested this workout a week after doing it the first time. One of our fittest dudes in the gym got 41(!) minutes and change the first time... on the retest he got 16 minutes and change. Yes, you read that correct, that's almost a 30 minute pr.
So my question to you is: what changed? And you veterans didn't even have to watch him do the workout to envision someone trying and failing, trying and failing rep after rep, not giving himself enough rest. He didn't change his nutrition. He didn't do extra push-ups or dips or floor presses. His muscles didn't grow and strengthen in a week - at least, not 150-ish% worth. He didn't change his bar's weight or his own body weight... he changed his wait.
I've always thought of myself as a patient person (and I've also thought of myself as 6'3 and a good rapper), but starting about 5 months ago I've really been trying to notice how often I act on impatience... and it's all the freaking time! Even just now, walking home from the gym, I cut across the corner of someone's lawn as if shaving off an extra 4 square feet and 2 seconds of my walk was going to make me any less cold. My impatience also shows up in major areas too, like the gym demographic thing I wrote about last week if I remember correctly. And my scouting report tells me that impatience usually teams up with something else to get the best of me - most often it's comparison and discomfort; comparison in the sense that I'd see results I used to have and want to rush the process to get those same results now, and discomfort in the sense that my legs are burning and I want relief now rather than later. I've always known patience's role in workouts enough to circle it as the correct answer on a test, but that floor press workout opened my eyes to how often impatience can disguise itself as a lack of strength or lack of stamina. My younger, less experienced coaching eyes fell for that trick all the time.
I think it's important to treat patience as something that can be practiced just like free throws. Same can be said of fear, doubt, comparison, and all the other intangibles we've been talking about on here. In this workout there's plenty of opportunity to practice patience, but the one that sticks out the most to me is the strict presses in the four-round couplet; your job is to pick a weight that you'd be the most tempting to rush, a weight that breaking up into three sets would be a blow to your ego, a weight that would be fine if you hadn't just exhausted yourself on a hard 400-m run. As fit and experienced as you guys are, I'll bet a small improvement in patience would do more for your workout results than a small improvement in upper-body pushing stamina under metabolic duress. I'd also bet the more you look for it, the more you'll see everything as a chance to practice it.
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Well said Chris- I might add -- as an "experienced" (read older:) lifter, sometimes we don't have a choice BUT to be patient. Life, tweaks, injuries and such, so yes, it is good to get into the practice of being patient in almost all walks/stages of life. Might as well get used to it because it's going to happen.....So stop and smell the roses---
Well put, my man! I make no bones about not being particularly patient in general, though I have learned to be more so during workouts like Mike pointed out as a matter of necessity. Where I still really struggle with impatience is injury recovery. I’m good with adaptations from training taking time, but the healing process has always been too slow and only seems to get slower with age. All the more reason I have sought to pay more attention, to be more aware of what my body is telling me, to do my very best to execute movements well, to not let my desire for improving fitness cloud my judgement in scaling, all to have the best chance at preventing injury and staying ready.
Mel - https://www.youtube.com/watch?v=Nstb5kb-1cI (w/f safe mostly)
Dave the Spam Dude - https://www.youtube.com/watch?v=lizAVmZ43wM (w/f safe mostly)
MIke - the best basketball coach I've had always used the quote "prepare for war in times of peace". And I'm sure you've experienced how some of the habits you've build while at full strength came in handy during times of injury
Link - the big quote there is "being more aware of what my body is telling me." Everything I've seen from you on here tells me you're someone who has a great feel during workouts, and the more I try to coach that, the more I appreciate how rare of an ability that is. There's so much input going on during a workout that makes it difficult to actually listen, not only to a coach, but ourselves. Great work my guy!