Today was Chill Thursday, a more relaxed CrossFit to prepare for tomorrow’s 18.4.<\/p>\n
Today was mostly shoulder accessory work with relatively light weights. And even the MetCon was “Not for Time.”<\/p>\n
Warm-up<\/div>\n
\n
<\/div>\n
3x \n10 reps each \nPosterior shoulder trio \nin between sets, puppy dog 30 sec<\/div>\n<\/div>\n
Strength<\/div>\n
3x \n12 Rear Delt raises \n12 straight-arm block pops \n12 supine bicep curls \n12 banded face-pull to Y-press<\/div>\n
Metcon<\/div>\n
\n
Metcon (No Measure)<\/div>\n
4x not for time \n10 pull-overs \n10 supine bicep curls \n10 snatch grip straight leg high-pulls \n20 empty bar good mornings<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"
Today was Chill Thursday, a more relaxed CrossFit to prepare for tomorrow’s 18.4. Today was mostly shoulder accessory work with relatively light weights. And even the MetCon was “Not for Time.” Warm-up 3x 10 reps each Posterior shoulder trio in between sets, puppy dog 30 sec Strength 3x 12 Rear Delt raises 12 straight-arm block […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[665],"tags":[667],"class_list":["post-6117","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-crossfit-2"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1AF","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":6052,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/02022018-crossfit\/","url_meta":{"origin":6117,"position":0},"title":"02022018 – CrossFit","author":"crossn81","date":"February 2, 2018","format":false,"excerpt":"Today was another CrossFit Open workout... 17.4 standards and analysis. This was also 16.4 for those keeping track. Only 5% completed a full round! I did the scaled version of the 13 minute AMRAP. 55 Deadlift 135# 55 Wallball 14# 55 Cal Row 55 Pushups I got off the rower\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":5982,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/01092018-crossfit\/","url_meta":{"origin":6117,"position":1},"title":"01092018 – Crossfit","author":"crossn81","date":"January 9, 2018","format":false,"excerpt":"Solcana 5 Rounds for Time: 6 Pull-ups 9 Power Snatch 65 6 Push-ups elevated on bench 14:17 Scaled +","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6003,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/01152018-crossfit\/","url_meta":{"origin":6117,"position":2},"title":"01152018 – Crossfit","author":"crossn81","date":"January 15, 2018","format":false,"excerpt":"We are getting ready for the CrossFit Open, so... For time: 1500m row 200 single unders 50 Wall Balls 20# 10ft 200 single unders 1500m row THEN... EMOM 5 3 kipping pullups My time for the first part was 20:47 and the last row almost made me puke.\u00a0 When I\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6657,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/08162018-crossfit-bike\/","url_meta":{"origin":6117,"position":3},"title":"08162018 – CrossFit & Bike","author":"crossn81","date":"August 16, 2018","format":false,"excerpt":"I woke up feeling a lot better this morning and did some \"lite\" CrossFit. I did one round of 30 kettlebell swings (35#), 30 lunges, and 30 situps with my 8# medicine ball.\u00a0 No timer or anything.\u00a0 Just a quick get the blood moving workout. Then I rode to a\u2026","rel":"","context":"In "Bike"","block_context":{"text":"Bike","link":"https:\/\/www.teamcrossworld.com\/running\/category\/bike\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6075,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/02232018-crossfit\/","url_meta":{"origin":6117,"position":4},"title":"02232018 – CrossFit","author":"crossn81","date":"February 23, 2018","format":false,"excerpt":"18.1 = Done. My first CrossFit Open workout is complete. The Open is the annual chance for anyone around the world to compete against themselves and each other on some really hard workouts! 18.1 is the first of 5 workouts. You can find more info about 18.1 here. I was\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":7405,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/08132019-crossfit\/","url_meta":{"origin":6117,"position":5},"title":"08132019 – CrossFit","author":"crossn81","date":"August 13, 2019","format":false,"excerpt":"Attempted 100 burpees but was still feeling under the weather.\u00a0 I only managed 25 in 2:42. I was feeling really congested so I stopped.\u00a0 The congested was hanging over still from the Colorado trip.","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6117","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/comments?post=6117"}],"version-history":[{"count":0,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6117\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=6117"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=6117"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=6117"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n12 Rear Delt raises
\n12 straight-arm block pops
\n12 supine bicep curls
\n12 banded face-pull to Y-press<\/div>\n
\n10 pull-overs
\n10 supine bicep curls
\n10 snatch grip straight leg high-pulls
\n20 empty bar good mornings<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"
Today was Chill Thursday, a more relaxed CrossFit to prepare for tomorrow’s 18.4. Today was mostly shoulder accessory work with relatively light weights. And even the MetCon was “Not for Time.” Warm-up 3x 10 reps each Posterior shoulder trio in between sets, puppy dog 30 sec Strength 3x 12 Rear Delt raises 12 straight-arm block […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[665],"tags":[667],"class_list":["post-6117","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-crossfit-2"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1AF","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":6052,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/02022018-crossfit\/","url_meta":{"origin":6117,"position":0},"title":"02022018 – CrossFit","author":"crossn81","date":"February 2, 2018","format":false,"excerpt":"Today was another CrossFit Open workout... 17.4 standards and analysis. This was also 16.4 for those keeping track. Only 5% completed a full round! I did the scaled version of the 13 minute AMRAP. 55 Deadlift 135# 55 Wallball 14# 55 Cal Row 55 Pushups I got off the rower\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":5982,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/01092018-crossfit\/","url_meta":{"origin":6117,"position":1},"title":"01092018 – Crossfit","author":"crossn81","date":"January 9, 2018","format":false,"excerpt":"Solcana 5 Rounds for Time: 6 Pull-ups 9 Power Snatch 65 6 Push-ups elevated on bench 14:17 Scaled +","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6003,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/01152018-crossfit\/","url_meta":{"origin":6117,"position":2},"title":"01152018 – Crossfit","author":"crossn81","date":"January 15, 2018","format":false,"excerpt":"We are getting ready for the CrossFit Open, so... For time: 1500m row 200 single unders 50 Wall Balls 20# 10ft 200 single unders 1500m row THEN... EMOM 5 3 kipping pullups My time for the first part was 20:47 and the last row almost made me puke.\u00a0 When I\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6657,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/08162018-crossfit-bike\/","url_meta":{"origin":6117,"position":3},"title":"08162018 – CrossFit & Bike","author":"crossn81","date":"August 16, 2018","format":false,"excerpt":"I woke up feeling a lot better this morning and did some \"lite\" CrossFit. I did one round of 30 kettlebell swings (35#), 30 lunges, and 30 situps with my 8# medicine ball.\u00a0 No timer or anything.\u00a0 Just a quick get the blood moving workout. Then I rode to a\u2026","rel":"","context":"In "Bike"","block_context":{"text":"Bike","link":"https:\/\/www.teamcrossworld.com\/running\/category\/bike\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6075,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/02232018-crossfit\/","url_meta":{"origin":6117,"position":4},"title":"02232018 – CrossFit","author":"crossn81","date":"February 23, 2018","format":false,"excerpt":"18.1 = Done. My first CrossFit Open workout is complete. The Open is the annual chance for anyone around the world to compete against themselves and each other on some really hard workouts! 18.1 is the first of 5 workouts. You can find more info about 18.1 here. I was\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":7405,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/08132019-crossfit\/","url_meta":{"origin":6117,"position":5},"title":"08132019 – CrossFit","author":"crossn81","date":"August 13, 2019","format":false,"excerpt":"Attempted 100 burpees but was still feeling under the weather.\u00a0 I only managed 25 in 2:42. I was feeling really congested so I stopped.\u00a0 The congested was hanging over still from the Colorado trip.","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6117","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/comments?post=6117"}],"version-history":[{"count":0,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6117\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=6117"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=6117"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=6117"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}