Strength
Shoulder Press (5 x 8 @ 60%)
Alternative: same rep scheme, using same or slightly less weight than last 5×5
OPTIONAL SUPERSET: Hollow/Arch Kip Swings
Conditioning
“CFIL Beep Test”
*An adaptation of CrossFit New England’s famous ‘Bergeron Beep Test’ — it is intended to be a benchmark, so record your score carefully and correctly*
EMOM 10 minutes:
5 Pull-Ups
6 Thrusters (75/55)
7 Burpees
If you make all 18 reps for all 10 minutes, your score is 10 Rounds.
If you fall off and at any point don’t make the 18 reps within the minute, your score is the # of rounds + reps completed before falling off (e.g., 4+15). DO NOT STOP, simply note your score and then reduce reps by 1 at a time each minute until you’ve completed the 10 rounds. (i.e., the minute after you fall off you do 4, 5, 6 reps; if you fall off again go down to 3, 4, 5 reps, etc).
Cool-Down
Banded Shoulder Distraction, 2 mins/side