Custom CrossFit Programming: Monday, 12/8/14

A1. Standing Banded Ext. Rot. @ 20X1, 3 x 10, rest 20sec
A2. Banded Int. Rot @ 20X1, 3 x 10, rest 20sec
A3. Banded Pulldown @ 30X1, 3 x 10, rest 1min
Int. rotation was much harder for me. Shoulders were burning after two sets.


B1. Strict Mixed Grip Pullup @ 31X1, 4 x AMRAP(-1), rest 60sec
1. 3
2. 2
3. 2
4. 2

B2. Single Arm DB Biceps Curls @ 30X1, 4 x 3-4, no rest b\t arms, rest 60sec
1. 15#, 4 reps
2. 17.5#, 4 reps
3. 20#, 4 reps
4. 22.5#, 3 reps – Right arm felt weaker.


C. Seated BTN Barbell Press @ 21X1, 3 x 8-10, rest 90sec
1. 33#, 10 reps
2. 38#, 8 reps – Shoulders (especially left one) were clicking like crazy! No pain, just the normal amount of popping when my arms move this way.
3. 38#, 8 reps – Scaps were burning.
+
10min @ EZ pace
AD 20cals
10 Back Ext.
30sec FLR
2 rounds + 17 cal. Felt good, just a little slow.

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