9.1.26 SoulShine CrossFit Crew

11 minutes ago
1 min read

TUESDAY

🟨 Row / Lunge / Press Durability Flow

Workout:

16:00 steady flow:

- 250m Row

- 10 Single Arm DB Lunges 35/25 lb

- 10 DB push presses 2 x 35/25 lb

Keep transitions calm.

Rx for Age Groups:

35-54: As written
55-59: 200m Row + 8 reverse lunges + 8 DB push presses 2 x 25/15 lb
60+: 150m Row + 6 reverse lunges + 6 DB push presses 2 x 20/10 lb

Scaling: Reduce DB load first

Reverse lunge -> supported reverse lunge

Row -> Bike or Ski at easy effort

_________________________________________________________________

WARMUP

10 Banded pull-aparts

10 Banded passthrough

1:00 Row

1:00 Inchworm push-ups

5 Up down dogs

5 BTN push press

5 Push press

3 BTN push jerks

3 Push jerks

2 Wall walk-ups

______________________________________________________________

STRENGTH

5-5-5 Push Press @ 65%

3-3-3 Push Jerk @ 70%

*16 minutes for all 6 sets.

Percentages should be light enough to ensure speed and perfect technique.Focus on vertical dip/drive, bar path and proper lock out position.

Comments

9.1.26 SoulShine CrossFit Crew

TUESDAY 🟨 Row / Lunge / Press Durability Flow Workout: 16:00 steady flow: - 250m Row - 10 Single Arm DB Lunges 35/25 lb - 10 DB push presses 2 x 35/25 lb Keep transitions calm. Rx for Age Groups: 35-54: As written 55-59: 200m Row + 8 reverse lunges + 8 DB push presses 2 x 25/15 lb 60+: 150m Row + 6 reverse lunges + 6 DB push presses 2 x 20/10 lb Scaling: Reduce DB load first Reverse lunge -> supported reverse lunge Row -> Bike or Ski at easy effort _________________________

herbstmetalart

8.31.26 SoulShine CrossFit Family

MONDAY **Tues and Thurs are out for now as ANNE is no longer coaching. We need another person to take over those mornings :) FIGHT GONE BAD 3 rounds for max reps of: 1 minute of wall-ball shots 1 minute of sumo deadlift high pulls 1 minute of box jumps 1 minute of push presses 1 minute of rowing for calories Rest 1 minute ♀ 55-lb barbell, 14-lb medicine ball to a 9-foot target, and a 20-inch box ♂ 75-lb barbell, 20-lb medicine ball to a 10-foot target, and a 24-inch box Stim

herbstmetalart

8.29.26 SoulShine CrossFit Crew

SATURDAY IS HERE AND IT'S TIME TO MOBILIZE :) _____________________________________________________________________ WOD - "SIMPLY 300" 100 Wall Balls 100 American KB 100 Box Jump Overs ** Do them in any order** Ex. 20 sets of 5 or whatever :) **this is an ORANGE / YELLOW workout so pace diligently ________________________________________________________________ If there's time, we'll work on some rope climbs :) ________________________________________________________________

herbstmetalart