Start and Replace all the Text Below
Level 1
For Time:
15-12-9
Calorie Row
Wall Ball (14/10#)
into
8 Rounds:
5 Box Jump (20/16″)
3 Negative Pull Ups
1 Power Snatch
Level 2
For Time:
15-12-9
Calorie Row
Wall Ball (14/10#)
into
8 Rounds:
5 Box Jump (20/16″)
3/1 Pull Ups
1 Power Snatch (95/65)
Level 3
For Time:
21-15-9
Calorie Row
Wall Ball (20/14#)
into
10 Rounds:
5 Box Jump (24/20″)
3 Pull Ups
1 Power Snatch (115/75#)
Level 4 Rx
For Time:
21-15-9
Calorie Row
Wall Ball (20/14#)
into
10 Rounds:
5 Box Jump (24/20″)
3 Chest to Bar
1 Power Snatch (135/95#)
Daily Strength
Max Reps:
1 arm Press
1 arm High Pull
Level 1: 20/15#
Level 2: 35/25#
Level 3: 50/35#
Level 4: 1/3 of Body Weight
Daily Motivation
Today’s strength is an extension of last weeks shoulder screen. The purpose of the shoulder screen is to identify if there are imbalances between the push and pull and from right arm to left arm.
Goal: Strive towards optimum health and performance while mitigating the risk of injury.
Pull Ups are a staple of CrossFit workouts. However, a vast majority of the population can not do a single pull up. Number of strict pull ups you can do is a one good measurement.
In our strength for today you can see that Level 4 is using 1/3 body weight. This is because there is a theory that for every strict pull up you can do you should be able to do one rep at 1/3 of your body weight for the 1 arm press and high pull.
An imbalance does not mean you lack performance capability. It may mean that you have a higher risk of injury across a broad range of shoulder movements.
