Call Us: (216) 245-9697

Whiskey Tango Foxtrot

4
May

Whiskey Tango Foxtrot

CTOWN CrossFit-Downtown – CrossFit DTF

1. Strict Press – 20 minutes to work up to today’s 5RM

2. “Crash & Burn”
21-15-9 FT:
Run 400 meters
Thrusters 95/65*
(15 min time cap)

* Please choose one of these weights (Open weights are Rx; if you think you can do 100# but the only option is 95 or 115, choose the 95# option; trying to set some weight baselines):

Games 145/100
Regionals 115/85
Open 95/65
Throwdown 75/55

3. Warm Down – Bulletproof Shoulders

Shoulder Press (20 minutes to work up to today’s 5RM)

Crash & Burn (Time)

21-15-9 FT:

Run 400 meters

Thrusters 115/85*

(15 min time cap)
* Please choose one of these weights (Open weights are Rx; if you think you can do 100# but the only option is 95 or 115, choose the 95# option; trying to set some weight baselines):

Games 145/100

Regionals 115/85

Open 95/65

Throwdown 75/55

Bulletproof Shoulders (No Measure)

Bulletproof Shoulders

1. side plank w scapular retraction – 20 per side

2. push-up y hold – 15 sec/ 3 – 4x

3. scap push-ups – 15

4. with a partner, 5 thumbs up t raises plus 5 sec partner overload x 3-4 (squeeze, pull shoulder apart)

5. with a partner, W with rotated palms, pinkys to sky, same as t

6. cuff isolation – 2.5# wt on side, 15-30 reps