Super Shoulders

Yesterday was a complete waste of a day after the Super Bowl. That’s why I rarely drink more than 1 or 2 beers. Glad it was a scheduled rest day though. Winter is finally back after not having any snow left on the ground for weeks. Out in the garage before 5pm so I wouldn’t have to drive in this crap. Warmed up with Crossover Symmetry Activation.

Strength – Shoulder Press

  • 6×45#
  • 6×75
  • 6×95
  • 6×115
  • 6×125
  • 6×135
  • 6×142.5
  • 6×147.5 (PR)

I didn’t even realize I had a previous 6 rep, but saw the 145 from last January after logging it in BTWB. Glad the ranking was higher than my weak 8 rep from last week.


Came up with these 2 workouts based off what Intuition was doing today with a little adjusting.

6:00 AMRAP

  • 4 HSPU
  • 6 Alternating DB Snatch (50#)
  • 4 Weighted Pistols (30#)

Was able to keep everything unbroken but the handstand push-ups got slow. Finished 5+10.

5 Rounds

  • 10 Ring Swings
  • 10 Ball Slams (30#)
  • 10 Weighted GHD Sit-ups (15#)

Really enjoyed the swings that I subbed in a workout the other day and I need to work on keeping things tight during that swing. Good to practice them in a fatigued state sometimes too. Barely enough height in my garage to swing on my rings. Took me 8:49 to finish. Glad I went with 15# instead of 20# on the GHDs since I haven’t done them in a couple of weeks and don’t normally do them in a metcon.


Why not hit the shoulders a little more after all of the rest?

3 Sets

  • 0:45 HS Hold (facing wall)
  • 1:30 Rest

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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